Good Morning Push Press ( SN GRIP ) On toes to balance

5 x 2 @ 60 - 80 % Of SN

Halting Snatch Deadlift

4 x 3 @ 110% Of SN

Snatch High Pull + Squat Snatch

7 x ( 1 + 1 ) @ 65 - 75%

6x3 Split Jerk
- Rest 2-3min btw sets.

Set 1-3: 70%
Set 4-5: 75%
Set 6: 80%

7 sets of Bench Presses
Set 1: 7 @65%
Set 2: 7 @65%
Set 3: 7 @70%
Set 4: 7 @70%
Set 5: 5 @75%
Set 6: 5 @75%
Set 7: 5 @80%
- Rest 3 mins between sets.

3 rounds:
60sec Forearm Plank
20 Mountain Climbers
15 Leg Raises
10 Crunches
Rest 1-2min btw rounds

1) Push press 4x3x80%

Every 1:15 x 10 (12:30), alt. btw:
4 Back Squats
2 Front Squats
- Both lifts to be done at 85-90% 1RM front squat.
- If you think you will need to break or there isn't enough time for the prescribed weights, drop the percentages down -10% to achieve the goal.

5 sets of Power Clean + Push Jerk:
Set 1: 2 Power Cleans + 3 Push Jerks @65%
Set 2: 2 Power Cleans + 3 Push Jerks @70%
Set 3: 1 Power Clean + 2 Push Jerks @80%
Set 4: 1 Power Clean + 1 Push Jerk @85%
Set 5: 1 Power Clean + 1 Push Jerk @90%
- Rest 2-3min btw sets.
- Power cleans should be done as singles.

3 rounds

5-10 halfway pull ups (down to halfway)
Rest 60sec
5-10 halfway to top pull ups
Rest 60sec
5-10 negative pike hspu, 3-5sec lowering
Rest 60sec

AMRAP 10 for quality
3-10 Kipping pull ups
5 + 5 dB hang split snatch
20sec hollow flutter kicks

Ladder: Squat Clean 1 repetition

Add weights (2,5kg) every 60". Start around 1/3 of DL 1RM.

Post five heaviest sets

Clen&Jerk