Toes to Bar

E2MOM, 5 rounds
3-15 toes to bars
10-16 DB snatches alt.

*HOX! Calculate A) load from of 1RM OR B) load from 90% of 1RM!

5@40%, 5@50%, 5@60%, rest btw sets 2-3min

Build up to a heavy weight in a complex of: Power snatch + snatch
- 2 x same weight before adding more weight.

WARM-UP



3x
15/12 Calories row
10 Box jump over with stepdown
10 Lu raises (light)
6 Snatch grip upright row
6 Overhead squats
6 Sotts press
3 Slow snatches
:20s L-sit hang

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SNATCH



4 Rounds of:

3 sets of 2 snatches @ 70%
Lift every :30s.
Rest 2:00 minutes between rounds.


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CLEAN AND JERK


10 sets of clean + 2 split jerks with 2s pause @ catch on the first jerk.
70% of jerk 1RM.
Lift every 1:30.


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STRENGTH:

Push press
2 x 8 @ @ 64%
2 x 8 @ 66%
Rest 1-2 minutes between sets

Snatch grip deadlifts,
4 x 8 (hard)

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ACCESSORY

Seated shoulder press with dual dumbbells,
4 x 10 (hard)

Bilateral bent over row with dumbbells,
4 x 10 (hard)

Hamstring raise,
4 x 8 (hard)

Meadow raise,
4 x 6 (hard)

Plank hold,
4 x 1:00 min.



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(OPTIONAL) CONDITIONING



4 Rounds for time:
25/20 Calories row
30 Back rack reverse lunges 30/20kg


WARM-UP

Every minute on the minute for 12:00 minutes of:

1) 15/12 Calories row
2) 10 Box jump over with step down
3) 5 Push-ups into downward dog
4) 3 Muscle snatches + 3 Behind the neck shoulder press + 3 Overhead squats + 3 Squat snatches

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SNATCH



4 Rounds of:

3 sets of 2 snatches @ 80%
Lift every :30s.
Rest 2:00 minutes between rounds.

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CLEAN AND JERK


10 sets of clean + front squat +jerk. 82-85% of jerk 1RM.
Lift every 1:30.


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STRENGTH



Push press,
2 x 3 @ 77%
2 x 3 @ 80%
3 @ 83%
3 @ 86%

Snatch pulls,
4 x 4 (hard)

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ACCESSORY

Seated shoulder press (no back support) with dual dumbbells,
4 x 8 (hard)

Chest supported bilateral row with dumbbells,
4 x 8 (hard)

Hamstring raise,
4 x 10 (hard)

Meadow raise,
4 x 6 (hard)

Plank on rings,
4 x 1:00 min.

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(OPTIONAL) CONDITIONING

4 Rounds for time:
20 GHD Sit-ups
15m Handstand walk OR 3-4 Wall walks
15m Overhead walking lunges 50/35kg

WARM-UP

Every minute on the minute for 12 minutes of:
1) :45s bike
2) 10 Dumbbell hang clean and jerk, alternating arm.
3) 6-10 Box jump/step overs with step down
4) 8+8 1-Arm deadlifts

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CLEAN AND JERK

2 x (3+1) @ 65%
2 x (3+1) @ 70%
2 x (3+1) @ 75%
Lift every 2:00 min

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STRENGTH



Every minute on the minute for 10:00 minutes of:
3 Deadlift @ 60% + 3 High box jumps

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CONDITIONING

Every minute on the minute for 24:00 minutes of:
1) 15/12 Calories bike erg
2) 12 Dumbbell snatches (moderate)
3) 8 Weighted box step overs (moderate)
4) 15 Wallball shots 20/14lb

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(OPTIONAL) ACCESSORY

Back rack lunges,
3 x 6/6 (moderate)

1-Legged reverse hyper,
3 x 6/6 (moderate)

1-Arm bent over row,
3 x 8/8 (hard)

Sandbag bearhug hold,
3 x 1:00 min

WARM-UP

12-15 minutes for quality & minimum rest of:
:45s row/bike/ski
20 Lunges
8 Snatch grip upright rows
6 Overhead squats
4 Slow snatches
3-5 High box jumps
10-20 Scorpion stretches
10-20 Iron cross stretches

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HANG POWER SNATCH

Build up to heavy set of 4 Hang power snatches.
- 2 x same weight before adding more weight. Only add weight is the lifts are good.
- 16:00 minutes, lift every 2:00 min

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POWER CLEAN & POWER JERK

Every minute on the minute for 12:00 minutes of: 2 Power cleans + 2 Push jerks (moderate)
• Recommended starting weight is around 70% of the heaviest set of 3+1 “Clean & thruster” complex from wednesday.
• Add weight every 2 sets if the lifts are good.

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STRENGTH

Bamboo overhead squats,
3 x 8 (light)

Overhead squats with pause at bottom,
4 x 6 (moderate)

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ACCESSORY

3 Rounds of:
8-12 Bent over row
8-12 Dual dumbbell bench press
10+10 Split stance medball slams
10+10 Offset weighted split squats
15 Seated behind the neck tricep extensions

Rest day

6 x go every 5 min.

A. 2 rounds:
20 x box step ups, alt.
15 x med.ball squats @9/6kg
10 x wall ball

B. 2 rounds:
20 x V - ups
15 x DB snatch @22,5/15kg, alt.
10 x Burpee over DB

C . 2 rounds
20 x back rack lunges, alt. @20/15kg
15 x thruster
10 x t2b

*aim to rest 45s-60s. Between sets

EMOM x 30

1) bike
2) 5-10 ttb + 5-10 box jump over
3) rest