SNATCH

Warmup
2 sets
20 Passthrough w/rubber band
10 Air squats
20 Pull apart
10 Good morning
20 Hollow rock
10 Kazak squats w/ pause

Technique
With PVC and barbell
- Snatch grip
- Snatch grip deadlift
- Shrug & pull
- Muscle Snatch
- Power Snatch
- Overhead squat
- Squat snatch

Snatch complex
10 min for quality:
1 power snatch + 1 OHS

WU: AMRAP8:
2min erg
rest of time:
8 ohs with stick
8 cossack to spiderman
8 banded facepull + rot.

Every 1 min for 10 mins:
1 Pause Front Squat, 85% of 1RM
- 3" pause at bottom
- same weight across all sets

DELOAD WEEK

A) Jump rope skill work

B) OTM x 16
1) Bike for calories
2) 15 American kettlebell swings 16/12kg
3) AMRAP double unders
4) Rest

10 x 30s on / 15s off:
1. banded pass over -> banded pull apart
2. SU
3. scorpion stretch -> crab extension
4. hollow rock
5. scapular pull up -> kip swing

Swim 2000m

7:30 Mobility + Core Workout

16:00 Teens
17:00 Basic Endurance CrossFit
18:00 Kipping Pull-Up technique + Accessory Workout
19:00 EasyWod

AMRAP5:
10 banded ab crunch
20 KB twist
20 leg raise over KB
band ab crunch:

Tempo Back Squat @ 11X1
4x2
Keep weight Heavy+ across all sets.
RPE 9
1 down, 1 pause bottom, fast up, 1 top

*flat footed
2×3@barbell, 3@up to 55-60%, sn-%, rest btw sets 2min