WEIGHTLIFTING

Hang Snatch + Snatch. Drop and Go.

Every 90sec x9

1-3 RPE 3
4-6 RPE 3+
7-9 RPE 4

Snatches can be done anyhow (power/squat)

Try to add 5-10% compared to last week

30-20-10 reps for quality and minimum rest:

• weighted lunge
• GHD or weighted sit-up
• heavy kettlebell swing

10 RPE 7
10 RPE 8
8 RPE 8
8 RPE 8
6 RPE 9
6 RPE 10

Tempo is 3010 with 90 seconds rest! Keep a hammer grip on the rings. This is going to be hard with the high volume. Scale to banded eccentric bar chin ups.

10 RPE 7
10 RPE 8
8 RPE 8
8 RPE 8
6 RPE 9
6 RPE 10

Tempo is 4010 with 90 seconds rest! Hips bridged up. Use Box if needed under the high rings if they don't come low enough.

6-8 x E2MOM

hang power clean + push jerk (3+3)

Isometric

A1) Deadlift 5,4,3,3,3
2sec Isom.stop 5cm irti maasta

Rest 1:30

A2) Shoulder Press 5,4,3,3,3
Tempo 2-2-X-1

Rest 1:30

5 Sets @ 70-80% effort
20/15 Cal Row
10 DB snatch 22,5/15kg
10 T2B
50 DU
Rest 2min

TC 40min

E90SEC

6 x 4 Push press

• at the last set should be 1-2 reps in the tank

8 Rounds YGIG

15 Russian KB swing @32/24kg
15 Wall ball

Time cap10min

Find your TM in:

Power snatch + Squat snatch + Hang squat snatch