Power Snatch Every 30sec for 5min (10 reps)

RPE 4

Use AHAFA loading.

3-4 rounds, rest as needed:

15-25 GHD Sit-Up
10+10 KB Lateral Flexion
Assault/Row 30-50kcal (easy)

15min EMOM:

Squat Snatch

Add loading every 3rd minute.

Last 3 lifts with RPE 4-5

5min row/bike/airbike/DU

Then 3 rounds:
7 Double KS (eye level)
7 Double KB Push Press
7 Double KB Front Squat
7 Double KB Snatch (from hang)
7 Burpee over KB (lateral)

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Snatch Drills video

STRENGTH
4 rounds, rest as needed

Tempo 3010 (3sec down) with all movements.

1) 5 Pull-Up (loaded if needed)
2) 5+5 Lunge Arnold DB Press
3) 5+5 Pistol Squat (loaded if needed)

RPE 3+ to 4

We concentrate on the negative part here. If you are having trouble getting to the top position by pulling, use a box or jump your chin over the bar.

STRENGTH

4 rounds, rest as needed

1) 6 Bench Press
2) 10+10 Meadows Row or DB Row
3) 10+10 Single Arm Lateral Raise

Try to add 5-10% to first 2 movements compared to last week.

RPE 4 to 4+

Try to add 5-10% to compared to last week.

7 rounds for time:

9 Wallball
4 TTB

Try to hit all reps unbroken. Target <4min Fast transitions.

Optional Accessory

GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) 1-2 Skin the Cat
2) 5-10 Crossbody Hollow Pull-Down
3) 30-45sec Lateral Banded Walk
4) 3-5 Pike Push-Up

RPE 3 to 3+

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) Flow of your choice (frog/hip/ankle/thoracic…)
2) 10-20 Parallette Passthrough
3) 1-3 Gymnastic Ring Kip
3) 10-20 Hollow Pull-Down
4) 6+6 Single Leg Hip Thrust
5) 5-20m Handstand Walk or Handstand 360 on a box
6) 20-40m Slamball/Sandbag Walk (in front of body)

For time:
25 C2B
25 HSPU
25 C2B

RPE 3-4

Target <5min. Scale if needed.