-Movements / Efficiency
-Strategy
-Practice rounds

Every 1:30 x 8

Hang Squat Snatch + Squat Snatch + 3 x OHS

@ max 70%

Squat clean

For 20 minutes:

power snatch + snatch + ohs

Every 90 sec x 8 (12min) 


Choose 2 drills and alternate between them:
- Wall climb as close to wall as possible
- Headstand hold
- Kicks to wall assisted hs hold
- Kicks to free standing hs hold (with a friend as back up)
- Shoulder taps on wall / box
- Lateral steps on wall / box
- HS walk / with or without friend
- HS walking over obstacles/plates/mats

Hang power clean + front squat + push jerk

@ 70% of 1 TM C&J

2 - 2 - 2 - 2 - 2

TM (1 rep reserve every set)

3 Rounds for time
21 Push-ups
15 Sit-ups
9 Pull-ups
30 DU/45 SU

Timecap 9 min

4 Rounds
YGIG / Round
12 Alt front rack step back lunge (KB´s 24/16)
9 KBS
6 Burpee over KB´s

TC 11min

Tall snatch 3x2. Use 50-75% of 1RM snatch.