3-5 Rounds:
8+8 Landmine Press,
8+8 DB Bicep Curl

1) Front Box Squat - Regular Stance: 8 x 3 @80%, every 60s.
- If no 1RM Front Box Squat use 65% of 1RM Front Squat

2) Single Leg Box Jumps: 6 x 3 ea. Rest 60s after both sides complete.

BBC Weightlifting - Snatch

A ) Primer

Build up to a moderate weight that moves fast. Snatch hi-pull + hang snatch + snatch drop.
Stop at the knee and catch.
This is a primer so focus on speed and control.

B ) Worksets

Build up to a heavy set of 4 snatches that move well.
No ”tng”, no letting go of the barbell.
Two sets with the same weight before adding more weight.

”Three Stooges”, in teams of 3

100/70 cal row
100 box jump overs
100 power snatches 40/30kg
10 rope climb
100 power snatches 40/30kg
100 box jump overs
100/70 cal row

Deadlift (18 mins )
6x2reps
- dead stop
- find the daily max
- perfect form
- 2-3 mins rest btw sets

Beginner option : 5x5reps , work on technique with moderate weight!

Death by : wall ball @9/6kg + USA swing @24/16kg
Start with 5 reps each
1 min: 5 wall ball + 5 swings
2. min: 6 wall ball + 6 swings
3. min: 7+7
4. min: 8+8
5. min: 9+9
6. min: 10+10
7. min: 11+11
.
.
.Goal: round of 8. (12+12)

Banded Facepull-aparts + Banded Triceps Pushdowns x 5 Minutes Max Reps

Every 90s:

4x4 Tall Squat Snatch

30-40% of 1RM Snatch

4rds
Hip Thrust x 6
rest 1min
Bulgarian split squat x 6/side
rest 2-3min

Death by Burpee
One rep on the first minute, two reps on the second minute, three reps on the third minute and so on... Until you are not able to perform needed number of repetitions.