4 sets of
4-6 reps Manual Hamstring Curls

Note: Good quality, rest as needed.

Every 90s:

5x3 Hang Squat Snatch

50-60% of 1RM Snatch

Every 90s:

4x4 Hip Squat Snatch

40-50% of 1RM Snatch

CONDITIONING

EMOM x 12 (or 16, 3-4 rounds)

1) 2-6 Muscle-Up (rings or bar)
2) 20-50 DU
3) 10 Double KB Power Clean (from hang)
4) 10-20 Pistol Squat (alternate legs)

RPE 3 to 4

Tailoring Options

Muscle-Up→ Jumping Muscle-Up or MU transition with a band
Pistol Squat→ Check Pistol Squat variations from gym library

3 Rounds:
5-10 Strict TTB,
10-20 KB Side Bend

Weightlifting: Snatch

15 rounds, every 90 seconds:

Power snatch + OHS + Hang squat snatch

Use same weight.

Banded Back Complex:
50 Banded Pulldowns
50 Banded Facepull-aparts
50 Banded Pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest
*Same as 4/9. The goal today is complete this work faster than before.

10:00 Basic Endurance
11:00 Mobility
12:00 Squat Snatch, technique

For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row

On the Minute x 5:
5 "Touch and Go" Squat Snatches
Same load across all sets. This workout will be repeated.