Bench Press

6 Sets Of 4. You can add weights only one time.

Score : Total lifted kilos.

Deadlift ( Dead stop )

3-3-3-3-3-3

Go Every 2:30

EMOM 15

Hang Power Snatch + Hang Snatch. Build up!

Lateral raises full rom (very light)
Front raises full rom (very light)
Good mornings

Regular curls sync. (slow Down part)
Hammer curls
Tricep kickbacks

Sumo RDL
Shrugs
Upright row

21’s (bar)
Tricep ext. (Bar)

X Single legged DL into x single arm Press

For time :

50-40-30-20-10
Box Step-ups 24"/20"
Sit-Ups

TC 15

800-m run
75 double-unders

Scaled WOD
3 rounds for time:
600-m run/800m row
25 single-unders

WARM-UP

3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

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SNATCH

Primer:

5 x (Snatch pull + Floating low hang snatch + Snatch). Climbing weight.

Worksets.
Build up to a heavy single @ 91-96%
12:00 minutes.

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CLEAN AND JERK

Primer:

5 x (Clean pull + Floating low hang clean + Front squat + Jerk). Climbing weight.

Worksets:
Build up to a heavy single @ 91-96%
12:00 minutes.

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STRENGTH

Clean deadlift,
3 sets of 3 @ RPE 8
(Approx. 105-115% of clean 1RM or Front squat 1RM) Rest 2:00 min between sets.

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(OPTIONAL) BONUS

Overhead squat,
3 x 5 @ RPE 8

Snatch grip bent over row,
3 x 8 @ RPE 8

Core:
3 Rounds of:
1:00 min Weighted plank hold
1:00 min Barbell sidebends.

accessory

3 x 20 hip thrusts or reverse hypersensitivity

*select a weight you can use for all 3 sets unbroken.

Power snatch from blocks
6x3r @ 60% from best power snatch
Go every 90s.

Bulgarian split squats
Rows (Heavy DB)

Abs

RDL (Stiff legged DL) (DB High reps)
Bent over Rows (DB)

Abs

Split squats
Chest supported rows (DB)