Pause front squat 4x3x65%
3 s pause

10×1 Power Snatch
5 Second Pull from Floor to Knee, Fluidly into Power Snatch.
3 Second Pause in Catch Position

Skillday

Work on your weaknesses for 20-30min.

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3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 5-10sec Bridge Hold
2) 60-90sec Active Hang
3) 10 DB Snatch into Thruster (alternate arms)
4) 30sec Double KB Front Rack Wall Squat Hold
5) 10 Plate Sit-Up (feet anchored)
6) round of Cindy with strict C2B/Pull-Up

3 Rounds, For Reps

1min Thrusters 42,5/30kg
1min Toes-to-bar
1min Power Snatch 42,5/30kg
1min Box Jump Overs
1min Pullups
1min Cal. Assault Bike
1min Rest

“Almost like DT”

5 rounds:
15 Deadlift (50/35kg)
12 Hang Power Clean
9 Jerk

Rest 3min between rounds.

RPE 4 (heavy breathing but not gasping for air)

Target: Steady pace, all rounds within 5sec. Try to hit each movement unbroken, with minimum (or not at all) rest between.

For time:

100 Double Unders
90 Squats
80 Situps
70 Pushups
60 KB Swings 24/16kg
50 Wall Balls
40 DB Snatches 22,5/15kg
30 Cal. Bike/SkiErg/Row
20 Handstand Pushups
10 Sandbag over shoulders

5 rounds for time:

30 DU
20 DB Snatch 22,5/15kg (alternate arms)
10 TTB

Target: All sets unbroken

RPE 4

7 set: Squat Clean + Front Squat, AHAFA

Scale if needed. Rest as needed.

Deadlift 5x5

20 Min AMRAP
5 squat cleans 80/60kg
10 Burpee Box jump overs
15 t2b