12 EMOM:

1 snatch + 1 OHS

70% of snatch max.

"Grace"
For time

30 Clean & jerk 60/43kg
Timecap: 6 min

Extra:
Single Leg FL Calf Raises
2 x 20 each. Rest 60s.

Superset
A1. Glute Bridge KB Floor Press
4 x 8-10 @3s down. Rest 60s.
– 1-2 Warm-up Sets
– Stick w the tempo

A2. Supinated Grip Inverted Rows
4 x 12-15. Rest 60s.

4 Rounds For Time
30 Double Unders
20/16 Cal Row/ Bike/ Ski
90 Meter Farmers Carry (32/24 kg)

– Goal: Challenging effort

Clean High Pull
6 x 2. Every 60s.
– 2-3 Warm-up sets.
– DECREASE from last week
– Reset between each rep

Every 90s for 6 rounds
1. 5 front squat @70-75% 1RM
2. 8-12 deficit push-up

Flow: 0:00 front squat --> 1:30 push-up --> 3:00 front squat etc..

A,
KB Snatch skill
- 8-10 mins Technique work

B,
KB Snatch TEST
100 reps for time
@24/16kg
- you can change sides as you wish
Timecap: 8 mins
goal: consistent pace,

Extra:
4:00 – Max 50 Meter Crossbody carries

6 Rounds for time

10 Deadlift (120/85)
15 Pull-up
50 Double under

2min rest between rounds

CONDITIONING

“Glen”

For time:

30 C&J @60/40kg
1600m Run
10 Rope Climb
1600m Run
100 Burpees

RPE 4

Target: move with steady pace, control your breathing. C&J fast singles, first run with moderate pace. Rope climbs can be a trap: make sure you rest enough but not too much. Burpees: just do them enbroke, then it will be over.

Push Press
6 x 2. Every 60s.
- These are speed focused reps, so stay sub-max. Practice touch and go if smooth