Deadlift heavy 3 rep

3 Rounds
2min AMRAP
15 toes to bar / heels over hips
20 db snatch 22.5/15
2min Rest

then 5 x 2 hang snatch @80% 1rm

30s ON / 30s OFF

3 rounds:
- Abmat SU
- Plank
- Cycling crunches
- Superman

CORE
3-5 Rounds for Quality of
5-7 "As Strict As Possible” Toes-to-bar
20/20 Russian Twists
20 Knee-hugs

For time
10!
hang squat clean @60% 1rm
bar over burpee

AMRAP 20

30 TTB
50 Double Unders
30 HSPU
50 Double Unders
30 C2B
50 Double Unders

5min Row/Airbike
Then 5 rounds:
3 KB Deadlift
3 KB Sumo Deadlift High Pull
1+1 (left arm + right arm) KB Press+ Push Press+ Push Jerk + Split Jerk + Windmill video
5 KB Tater Squat video

---

Snatch Drills video

GYMNASTIC STRENGTH

4-5 rounds, rest 45-60sec between movements.

1) 3-6 Strict Pull-Up + 10-20sec Chin over Bar Hold
2) 3-10 Strict Ring Dip + 10-20sec Ring Support
3) 10 Hollow Rock + 10-20sec Hollow Hold

Target: tailor the rep scheme, time and movements to get RPE 4 to 4+

CONDITIONING

7 rounds for time:

15/10cal Row
3 Power Clean @70/45kg
3 Front Squat
3 Jerk
3 Muscle-Up

Overall RPE 4

Time Cap 15min.

Tailoring Options:

Decrease loading (70→ 60kg → 50kg/ 45→ 40→ 35kg)
Muscle-Up→ decrease rep scheme 3→ 2→ 1 or Jumping Ring MU