20 minutes:

• 3-position power clean + 2 x push jerk

8 rounds for a total of 40 min:

In 4minutes:

• 10 back squat
• 10 + 10 db snatch (medium weight)
• remaining time rowing damper 0
• 1 min rest

8 rounds for time:

• 1 snatch (75% of 1RM)
• 8 toes to bars
• 8 pistols (alternating)

Three heavy sets of three (100% of 1RM snatch)

For 20min

• du practice
• advanced do "flight simulator"

On the minute for 16min

odd: 6 front squats @ 65-70% + rest of the minute kipping t2b
even: rest

You can add weight after the fourth set of front squats. No failing!

3 rounds for time:

• 6 hang power clean @ 70/45kg
• 12 wall ball
• 18 box jump

@ bodyweight

Rest & Recover

built up to daily max 3 RM
Go every 3 min for 10 sets

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Test maximal lower body strength
Challenge posture and stability under heavy load
RPE 9–10: Heavy effort with strong focus and control
Keep elbows high and chest proud
Brace hard before every rep
Build gradually to your heaviest successful triple
Take smaller jumps as the weight gets heavy

💡 Coach note:
Today is not about grinding ugly reps.
A true 3RM is heavy and technically solid.

👉 “Heavy, but clean.”