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

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.

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

4x2 AHAP, No Fails!!!

3x4 Min AMRAP: 1 min rest.
Pick up the workout where you left it.

8 DB C&J 2x22.5/15
16 box jump overs
8 C2B or pull ups.

Score is total reps

(

)Back Squat 3 RM

Example approaching Sets :
10@barbell
10@ 30%
6 @ 40%
5 @ 50%
5 @ 60%
3 @ 70%
3 @ 75-80%

And Building Max. Weights

TC 35 minutes.

A) Snatch Complex

Find TM in 20 min

1 Snatch pull + 1 Power snatch + 1 Snatch

B) Every 30 s x 20

1 Snatch @ TM of the Complex