AMRAP 10min.:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
(Rx: 50/35kg)

• Stimulus wise, we are looking for a moderate weight, and one that we feel confident we could hang power snatch or overhead squat for 15 reps unbroken when fresh if we were to go for it.

Snatch complex
7 x 2 snatch high pull
(2s pause mid thigh) + 1 squat snatch (2s pause mid thigh)

1+2
Technical heavy

Optional Accessory

CONDITIONING

2 rounds for time:
500m Row
60m Sandbag/D-Ball Carry

RPE 3 to 4

You can do farmers carry or yoke carry or carry something heavy if you haven’t got D-Ball/Sandbag.

Find a heavy set of 5 reps in 20min.

Power Clean: 6 x 2. Rest 90s.
– add weight each set or technique work
– Reset on each rep

Clean EMOM

3 clean on the every other minute for 30 minutes (15sets).
Use 60-80% of 1RM clean. Increase weights three times during the workout.

6 Sets of 2
Deficit - 3"

Deload snatch complex

Every 90s for 10 rds:

1 power snatch + 1 hang squat snatch + 1 OHS
Keep weights moderate. Focus on speed and technic.

=Deload week. It is time to give some rest to your body and mind.
Volyme is cut down to half.

10 min AMRAP

10 push ups
10 C2B

10 side squats

10 floor wipers 60kg/40kg