1) Hang Squat/Power Snatch
1x5 @ 60%
1x3 @ 65%
3x2 @ 70%
*Based off 1RM Snatch. If no 1RM complete sets at RPE 6-7.

2) Below the Knee Pulls
3x5 @ 80%
**Based off 1RM Snatch. If no 1RM complete sets at RPE 8.

In 15 mins :
Snatch balance x3
- find heaviest triple in 6 sets
- Technique before load!
- Optional : 3RM overhead squat
- Rest 2 mins

For time :
Accumulate 75 Power snatch @34/25kg

Complete On top of every Minute 30 Double under!

Start with DU.
Double under should be done in no more than 30 sec.
Scaling : 30 sec Amrap Du, 60 rep Single under

Timecap : 12 mins

Extra:
Tabata bent over barbell row , supinated grip!

EMOM x 25 MINUTES
MIN 1 - :50 Row/Bike/Ski/Jog
MIN 2 - :50 DB Goblet Lateral Alt. Box Step-Overs
MIN 3 - :50 Box Dips
MIN 4 - :50 DB/Plate Pull-Over Over Wall Ball
MIN 5 - :50 Static Hold Option

Options: HS Hold, Dead Hang From Rig, Plank Hold

• RPE 5
• Video: https://vimeo.com/844330949?share=copy

EMOM x 8-12
1) row
2) 5 muscle snatch + 5 hi hang snatch + 5 squat snatch
3) row
4) 5 push press + 5 snatch balance + 5 ohs

PARTNER WORKOUT
AMRAP x 17 MINUTES*
20-40-60-an so on...
Wall Balls @9/6kg
Sumo Deadlift High Pull @35/25 kg
Box Jump Step Down @60/50cm
Push Press
Cal Row
*P1 works while P2 rests. Split reps as needed. RPE: 9

REST 3 mins

EMOM 10 mins
odd: P1 complete 10 target burpee
even: P2 AMRAP Cl&Jerk@60/43kg

In emom score is total number of CL&Jerk completed!

For time:

30-20-10
kbs@24/16kg
reverse lunge
box jump over

7min AMRAP
10 Box Jumps
10 Burpees
10 Deadlift (90/60kg)

Rest 3min

5min AMRAP
7 Push-Ups
7 Jumping Lunges
7 dips (any variation)

Rest 2 min

3min AMRAP
5 KB Swing (32/20kg)
5 Mountain Climbers (L+R=1)
5 Air Squat

1min Rest

3min Max Wall Balls (9/6kg)

5 sets of Bench Press
Set 1: 10 @65%
Set 2: 10 @70%
Sets 3-4: 8 @75%
Set 5: 6 @80%
- 10 Speed Push Ups after each set.
- Rest 2-3min btw sets

2-4 rounds, rest as needed
a) 2 x 8-12 heel elevated goblet split squat
b) 2 x 15-30s copenhagen plank

Start with your weaker leg and match reps & weights / time with the stronger one.

AMRAP 8: for quality

8 weighted hanging knee raises
8 alt. Pistol squats
8 (4 + 4) DB split jerk