8x Hang Snatch + Hang Snatch below knee

• Work around 70-85% of max Snatch

Strength (load)

Shoulder press, every 3:00 (15 minutes)
3 @ RPE6
3 @ RPE7
3 @ RPE8
3 @ RPE9 + 1 repeat for max reps

Strength (load)

Front squat 5-5-5-5-5 @ 2:3:X

Accessory:

Stiff legged deadlift OR Reverse hyper
4 sets of 8 reps, AHAFA (As heavy as form allows)
Rest 1-2 min between sets

Then

3 sets of 12 GHR or hamstring curl
Rest 1-2 min between sets

Then
3 Sets of 20 Russian twists
Rest 1-2 min between sets

Strength (load)

Front squat 1-1-1-1-1 @ 2:1:X

Accessory:

3-4 sets of 8 stiff legged deadlifts
Rest 1-2 min between sets

Then

3-4 sets of 10 GHR or hamstring curl
Rest 1-2 min between sets

Then

3-4 Sets of 20 Russian twists
Rest 1-2 min between sets

Strength (load)

Deadlift 3 sets of 3, AHAP.

“KB Via Dolorosa”

30min EMOM:

1) 10 KBS, American
2) 10 Single Arm KBS, Russian L
3) 10 Single Arm KBS, Russian R
4) 10 Goblet Squat
5) 10 Single Arm Jerk L
6) 10 Single Arm Jerk R
7) 10 Suitcase Lunge L
8) 10 Suitcase Lunge R
9) 10 Single Arm Thruster L
10) 10 Single Arm Thruster R
11) 10 KB Deadlift
12) 10 C&J L
13) 10 C&J R
14) Snatch L
15) Snatch R

After minute 15 the set starts from the top again.

Use different loading on the second round if you started too light/heavy. This is not all out effort, but it can be demanding. Scale if needed.

back squat
- up to a heavy set of two in 15min

E4MOM
5 x 6 deadlift + 8+8 single leg pallof press

Find your five rep max

OTM for 10 minutes:
Strict pull-ups (choose the number of reps performed each minute so that you can keep it the same through the workout). Mark the lowest number of reps you did.