Practice:

High pull

Muscle snatch

3 pos. power snatch (pause in every catch)

Squat snatch (pause in catch)

-Movements / Efficiency
-Strategy
-Practice rounds

4 x 3min AMRAP
2min rest

w/ 22,5/15 kg DB
6 Alt One arm Devils press
8 Box step-up
5 + 5 DB push press

*Score is total reps

7 rounds for time

• 10 Burpee
• 10 Kettlebell swing 32kg/24kg (american)

You go, I go (7 rounds each)

6 Sets @ 70-80% effort

20/15 Cal
Odd)Row / Even) Bike

10 KBS 24/16kg
8 T2B
8 Burpee
Rest 2min

TC 35min

Wendlers 2nd cycle, 3-3-3+ (70, 80, 90%)

5 rounds for time of:

• 135-lb. deadlift, 9 reps
• 135-lb. hang power snatch, 6 reps
• 135-lb. overhead squat, 3 reps

Zercher squat 3x4

15-12-9 reps of:

• Box jumps (75/60 cm)
• Weighted lunge (same weight as in snatch push presses)
• Snatch push press (use 2/3 of 1RM snatch, two second lockout at the top)

This is not for time. Try to do all the sets unbroken.

Five rounds for time:

• 400 m row
• 20 wall balls
• 200 m run or 70 DUs
• 1 min rest