5x3

• Build to a heavy set.
• Set height to just below parallel.
• 1s. full stop at bottom.
• Rest as needed (1-2 minutes) between sets.

2min Work
1min Rest

1. 12/10 cal Row
6 x Rower over Burpee

2. 12 x DB Snatch alt.
12 x WB

3. 10/8 cal Bike
8 x Push Up

4. 10m OH Lunge R w/DB
6 x T2B
10m OH Lunge L w/DB
6 x T2B

5-10min Bike/Row/Airbike

Then 2 rounds with an empty barbell, 5-10 reps each
1) Snatch Pull
2) Muscle Snatch
3) Behind the Neck Push Press
4) Back Squat
5) OHS
6) Snatch Balance
7) Bar over Burpee

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Thoracic Flow video and/or Hip Flow video

5-10min Bike/Row/Airbike
Then 3 rounds:
10m 4-Step Walk video
10 Air Squat Cross Kicks video
10m Inchworm Walk
10 Ring Row

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Handstand Shoulder Opener video

15-12-9
Echobike (cal),
Burbee

8 RFT
12 STOH w. KB
12 Box over jump
Alternate hand on every round.

In a 5 Minute Window:
20 Strict Handstand Push-ups
40 Dumbbell Power Snatches (50/35)
In Time Remaining:
Max Strict Handstand Push-ups

Kilos: 22.5/15

Deload week snatch training

3-postion snatch balance:

5x3

1st rep: high catch
2nd rep: “half way” catch
3rd rep: bottom catch

Keep weight light / moderate. Focus on quality of movement and speed!

E3MOM for 12min
4 Wall walk
10 1-handed kettlebell swing
16 Front rack squats w. 1 kettlebell

WOD (S):
2 rounds for time
100 DU
10 thruster 60/40

3 rounds for time
15 burpee over bar
15 hang clean & jerk 40/30

4 rounds for time
20 front squat 20/15
20 pull up

rest 5 min between workouts / timecap: 32 min