40 Min EMOM
1. 15/12 Cal Row
2. 15 Wall Balls
3. 15/12 Cal bike
4. Rest

Week 1 of this! Work should be done 30-40 secs. Please reset machines and don't keep the next group waiting! Scale if needed as we will increase volume weekly.

Post total reps

Uinti

3 rounds
500m row
21*KBS 24kg/16kg
12*Pullups

Shoulder press

4x4

7 x every 3 min

Clean complex
1 clean high pull
2 power cleans

start around 65%
RPE 7-8

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Goal & Intensity
-Build pulling strength and bar control for the clean.
-Develop upper-body pressing strength with ring dips.
-Strength-focused session with an emphasis on quality reps.
-Each set should feel controlled, not rushed.
RPE 7–8. You should be able to increase weight while keeping good technique.

Coach’s Tip
Use your hips to drive the bar in the pull.
Stay fast under the bar and keep your catch position strong.

Find your bench press 10rm of the day

This will be a long session just focusing on the Snatch.
After warming up;

Then building up to a heavy max:
80% x 1
85% x 1
90% x 1
95% x1
100% x1
105% x1
110% x1 (this would be amazing)

This should be a squat snatch.

five sets of six reps

6 Rounds YGIG / (3 rounds each)

6 Snatch push press BTN
6/6 Dual KB Front rack lunge

4 rounds each / YGIG:

21/15 Cal Row
15 KBS 24/16kg
12 Ring Dip
9 Burpee
7,5m HS Walk

~80% HR

TC 35min