E1.30M x 8

1 snatch high pull
1 power snatch
1 squat snatch

@70-80%

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Warm-up:
Ankles&calves
Shoulders
Scapula & kahap
Samson lunges
Hip-up to box
Spiderman stretch
Squat

Dynamic warm-up with partner, you go I go:
2 rounds:
5 inch worm + push up
10 Lunges
10 rev. Lunges
10 Step up to box
5 Burpees
5 cal ergo

12 minutes AMRAP:
10 push press (2x DB/ KB)
5 burpee box step ups
8 cal ergo

REST

Stretching

5x1 Clean and Jerk @ 75-80-85-90-95% of max Clean and Jerk

Deload week!

A.
Run / row 3min...

2 rds:
Walk out push up x5
Air squat x10
Ring row x10
Hollow rock 10-20

Mobility: shoulders

B.
Practice: Kipping Pull up / C2B / MU (15min)

C.
5 rds for quality: (max 20min)
Run / Row 400m
5-10 HSPU / 3-5m Hs walk
5-10 T2B

6rounds:

30s on /30s off
1) bike
2) Double kb clean or snatch
3) shuttle run
4) sit up

Hspu practice
:
Body bulding ~30min

3-10 hspu / or seated Db press
3-10 strict pull up
10+10 Db row
10 cyclist squat
+ core of your choice

21-15-9
back squat 60kg/40kg
T2B

5x5
@78%
Rest 2-3min.
(Week 4/6)

E3M x 4

8 + 8 half kneeling KB press V.0-1
8-10 bulgarian ring row V.0-1 (2-0-X-1)
8-10 ddb lateral raises V.0-1

3x2 V1
2x5 V1