3 waves of Power Snatches & Overhead Squats

Wave 1:
Set 1: 3+3 @60% 1RM Power Snatch
Set 2: 2+2 @65%
Set 3: 1+1 @70%
Wave 2:
Set 4: 3+3 @65%
Set 5: 2+2 @70%
Set 6: 1+1 @75%
Wave 3:
Set 7: 3+3 @70%
Set 8: 2+2 @75%
Set 9: 1+1 @80%
- Rest 1min btw sets and 3min btw waves

EMOM 6:
Odd: 10/8cal Row
Even: 6 Back Squats @60/42kg

Rest 2min

EMOM 6:
Odd: 10/8cal Row
Even: 6 Back Squats @70/49kg

Rest 2min

EMOM 6:
Odd: 10/8cal Row
Even: 6 Back Squats @80/56kg

• Continuous movement on squats, no stopping on top or bottom!!!

Every 1:30 x 4:
3 Weighted Chin-ups @70-75%

4 sets:
6 Snatch Grip Push Presses
- Start @60% 1RM Snatch
- Rest 2min btw sets
- Focus on strong lockout and pause at top showing good control

4 sets:
2 Snatch Balances
- Start @ days max 6 rep Snatch Grip Push Press
- Rest 2min btw sets

Set 1: 2 @70%
Set 2: 2 @75%
Set 3: 1 @80%
Set 4: 1 @85%
Set 5: 1 @90%
- Rest as needed

In 20min:
Build to a tough, but quality single Split Jerk
- Focus on strong Overhead Position

5 sets of Back Squat
Set 1: 10 @55%
Set 2: 8 @60%
Set 3: 6 @65%
Set 4: 4 @70%
Set 5: 2 @75%
- Rest 2min btw sets

EMOM 12:
1: 40s Side Plank R
2: 40s Side Plank L
3: 15 V-ups
4: 30 Medball Russian Twists 9/6kg

5 sets:
2 BTN Snatch Grip Pause Push Jerk into OHS @70% 1RM Snatch
- Pause in receive
- Rest 2min btw sets