Warm Up
2 rounds
2 min cardio machine
12-16 cossack squats
6 pause wall squats
6 inch worm + push up
then some barbell prep for snatch and start Strenght part

Strenght
Flat foot snatch 3x3 reps @35-50%
Snatch 3x3reps@60-70%
then
3 sets 1+1+1 singles with 10s rest bwn singles: @75-80% of 1rm.
rest 1-2 min bwn sets.
Snatches can be done squat or power snatch, depending of your needs/mobility

Metcon
4 rounds for time
20/15 calories machine
20 single arm db oh lunge walking steps (10+10 R/L) @15/22.5kg or 16/24kg
time target under 8-10 minutes, time cap 12 min.

5 sets of Back Squat
Set 1: 10 @60%
Set 2: 8 @62%
Set 3: 6 @67%
Set 4: 6 @72%
Set 5: 6 @77%
- Rest 2mn btw sets

Find a 1RM

A) 4x 3-position muscle snatch

B) Work up to heavy 3 rep hang power snatch in 10min

Shoulder Press
5 x 3

No dipping under the bar! Only arms!

For time:

100 cal Macine
50 Burpee
50 Air Squat
25 DB Deadlift 22,5/15kg
25 DB Hang Clean 22,5/15kg
25 DB Front Squat 22,5/15kg
25 DB Push Press 22,5/15kg
20 Toes to Bar
20 Push-Ups
10 Chest to Bar Pull-Ups
10 Devils Press 22,5/15kg
5 Rope Climbs/Burpee to target

Compete: Use 2 Dumbbells.

3 Rounds for quality:
8/8 Side plank rotation
20-30s/20-30s Single leg wall sit

3 hang power cleans (42,5/60 kg)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.

4 x AMRAP 4:
3 hang power cleans
6 shoulder-to-overheads
9 burpees over the bar
6 jumping pull-ups
– Rest 2:00 between rounds.

Maastaveto max1

Find 1RepMax:

Back Squat
Deadlift
Bench Press