Tempo Back Squat (18 mins )
Build to a heavy 5 in 5 sets. Rest 2:00
- 3 sec tempo on the way down

AMRAP 7:00

30 Double Unders
15 Hang Power Snatch @35/25kg

Goal: Tough effort
Rx+: 42.5/30kg

Extra:
DB Hammer Curls
4 x 8-10 reps. Rest as needed.
- start with the load you could perform 15-20 perfect reps with.

For Time
3 rounds
500 Meter Row/Ski/1000m bike
21 Power Clean@43/30kg
21 Alternating box Step-ups @ 60/50cm, no weight

Rx+: 52/35kg
Timecap: 18 mins

12x
1-6 Every 45sec
7-12 every 60sec

2 Touch and Go Power Snatches
• Start at about 70% of 1RM and work up to heavy

AMRAP 12 mins
30 Double Unders
1 Power Snatch, 50/35 kg
30 Double Unders
2 Power Snatches, 50/35 kg
30 Double Unders
3 Power Snatches, 50/35 kg
...

Continue adding 1 Power Snatches until time expires.
Scaling : 60 Single Unders
alt. dumbell snatches : 2-4-6-8....@22,5/15kg

Extra:
Banded biceps : 3x20 , rest 60s ( red band )

Every 2 mins for 10 mins:

2 Power Snatches, pick load
- same weight across all sets

Athlete Instructions
@ 70-75% of your most recent 1RM

Squat Clean 5x3
Drop barbell after each rep. New rep in 5sec.
Rest 2-3 min btw sets.

DELOAD WEEK

"Fran"
21-15-9 reps for time
Thruster 42,5/30
Pull-up

Hang Cleans 60% 5 sets of 5 Squat cleans HAP 2 sets of 4

B) 10-8-6-4 reps for quality
Strict chin-up
Strict ring dip
KB/DB side twist (reps per side)

*You can add weights when reps decrease