Warm Up
2 rounds
2 min cardio machine
20 banded side steps + 10-15 banded air squats
20 banded glute bridges / 2nd round 10/10 single leg hip bridges
:40 Plank Hold
then some squat mobility and start warm up sets

Strenght
Back Squat 5x5 reps@60-70-75-80-85% of 1rm
Double KB Front Rack Walking Lunges 3x10-12 reps@heavy weights
rest 2-3 min bwn sets

Accessory Work
3 supersets
Heavy Farmers Walking x 40-50 meters
Weighted Ukraine Twists x 20-30 reps + Tuck ups x 10-15 reps
rest 1-2 min bwn sets

WARM-UP
3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

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SNATCH

Primer,
Snatch deadlift + Snatch + Hang snatch.
Build up to workset weights.

Worksets,
4 x 2 snatches @ 77%
Rest 2:00 min between sets

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CLEAN AND JERK

Primer:
Clean deadlift + floating hang clean + 2 split jerks.
Climb up to workset weight.

Worksets:
Hang clean & jerk,
5 x 1 @ 82%
Lift every 2:00 min.

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STRENGTH

Hatch, week 2 day 1.

Back squat,
10 @ 60%
8 @ 65%
6 @ 70%
6 @ 75%
6 @ 80%

Front squat,
5 @ 60%
5 @ 70%
2 x 5 @ 75%

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(OPTIONAL) BONUS

Push press,
3 x 5 @ RPE 8

Pull-ups,
3 x Max reps (Use bands if needed. Target rep range 8-12)

Core:
3 Rounds of:
20 Heels over object taps
20 flutter kicks
20 Alternating leg V-ups
Rest 1:00 min between rounds.

2 x Partner AMRAP 15

A)
20cal c2bike
20 Db snatch@22,5/15kg

B)
20cal echo
20 up&down

rest 3min between sets

EVERY 1:30 x 6 SETS
1 Snatch Deadlift + 2 Hang Snatches + 1 Snatch
Option for Power or Squat
Start Light and end Mod-Heavy. RPE 7

Running clock 8 mins :
Squat Clean technique

RX
AMRAP x 7 MINUTES
7 Power Snatches (35/25kg)
7 Overhead Squats
35 Double Unders

SCALED
AMRAP x 7 MINUTES
7 Power Cleans (light, unbroken)
7 Front Squats
70 Single Unders
RPE: 9

OPTIONAL COOL DOWN
5-10 MIN YOGA FLOW...
Up Dog to Down Dog
3-Legged Dog
Cat/Cows
Child's Pose
Rebound Pose

40min amrap in teams of 3

120 Kb Swings (24/16)
100m Sandbag carry
120 Wallball (9/6)
100m Lunge walk
120 Kb hang snatch (24/16)
100m Wheelbarrowwalk

6 Intervals

2:00 AMRAP
4 Wall walks
8 Pull-ups
12 Box jump overs, 24/20″

2:00 AMRAP
20/15 (cal) Row
15 Thrusters 30/20kg
Bike Erg Calories in the remaining time

Rest 1:30 between intervals

AMRAP 13

Run 200m
20 Push-Ups
Row 250/220m

Find your 2 rep max of the day