WEIGHTLIFTING

Power Snatch + OHS

EMOM x9

1-3 RPE 3
4-6 RPE 3+
7-9 RPE 4

Try to add 5-10% compared to last week.

STRENGTH

Back Squat

9-7-5-3

RPE 4 to 4+

Descending reps, add loading to each set.

12min EMOM:

1) 5-15 C2B
2) 5-15 HSPU

RPE 4

3-4 rounds, rest as needed:

15-25 GHD Sit-Up
Row/Airbike 30/20kcal

RPE 2-3

Optional Accessory
GYMNASTIC CONDITIONING

GHD Sit-Up 3x10-20

RPE 3

CINDY

AMRAP 20 min w pair

5 PULL UP
10 PUSH UP
15 AIR SQUAT

rounds alternating

2x20 Dips

• Any style allowed, use rubber bands if needed
• Rest as needed between efforts

Every 4 mins for 16 mins do:
8/6 Bike/Row/ski Calories
8 Box Jump Overs, @60/50cm
16 Alternating Dumbbell Snatches, 22.5/15 kg
8 Box Jump Overs
8/6 Bike/Row/ski Calories

Remaining time is rest!
Goal: unbroken snatches, sub 3 mins each set

SNATCH CYCLE 4/4

1. Muscle snatch + tall snatch + snatch balance
   4 x 2+2+2 x light
   rest 90s

2. Find todays heavy:

Hip snatch
OR
Hip snatch + Hang snatch + Snatch

1. Snatch pull 3-5 x 4 x 100+% rest 3min

As many Reps as possible in 9 minutes Of
:
1-2-3-4..ect
Strict Pull-ups
5 Burpees
1-2-3-4..ect
Push-Ups
5 Burpees