Push press 3RM; 2 x 3 @ 90%

10min EMOM:

1) 1-5 MU
2) 4+4 DB Snatch AHAFA ( squat snatches if you can)

Rest 5min before next workout

Pause Front Squat 5x4
(3sec in the bottom position!)

• Accumulate 100 Banded Pull-throughs

Partner WOD

For time:
50 Back Squats 60/40kg
40 Pullups
30 Box Jump Overs
50 Front Squats 50/35kg
40 Pullups
30 Box Jumps Overs
50 Overhead Squats 40/30kg
40 Pullups
30 Box Jump Overs

Bent over row
3 x 12r
Bicep curl
3 x 12r
Core work
3 x X amount of reps

Last reps should be hard.
Only good repetitions count.

5 x 4r @ 65%-75%
Snatch
For Quality (Technique work)

Barbell Cycling

Rest 2min between movements. Use only one barbell, load it during the rest period. All lifts Touch and Go!

9 Squat Snatch
9 Power Snatch
9 Power Clean & Jerk

7 Squat Snatch
7 Power Snatch
7 Power Clean & Jerk

5 Squat Snatch
5 Power Snatch
5 Power Clean & Jerk

Start by doing 9 touch and go Squat Snatches. Rest 2min and do 9 Power Snatches. Rest 2min and do 9 PC+J. Next round with 7 and final round with 5 reps. You can use different loading for each movement and rep scheme.

Row 5x2000m, 2min rest

Not all out efforts, keep a steady pace. Steady does not mean easy. Try to hit all rounds within 2sec.

10min EMOM
Triple Power Snatches (T&G)