Warm-up:

3 Rounds or 10:00 minutes of:
:45s Erg
10-15 Banded pull aparts
3-5 Hang muscle snatch
3-5 Behind the neck shoulder press
3-5 Overhead squats
3-5 Snatch balance
3-5 Snatches

SNATCH



Primer:

Hang muscle snatch + Hang power snatch + Overhead squat.
3-5 sets of (2+2+2).
You choose the weights, but focus on good mechanics.

Worksets:

Hang power snatch + Overhead squat
2 x (3+2) @ 69%
2 x (2+1) @ 72%
*Percentages are of 1 rep max snatch
*3s descend on the overhead squats
Rest 1-2 minutes between sets.

CLEAN AND JERK

Primer: 3 sets of 5-10 Sotts press, empty barbell.

Worksets:

Clean,
3 x 1 @ 69%
3 x 1 @ 72%
3 x 1 @ 75%
*Rest 1:00 min between sets.

Split jerk,
3 x 3 @ 69%
3 x 2 @ 72%
3 x 1 @ 75%
*Rest 1:00 min between sets.

FRONT SQUAT

Tempo front squats,
2 x 5 @ 65%
5 x 2 @ 71%

2-3s pause at the bottom. The pause should long enough that there isn’t any stretch reflex happening.

(Optional) Bonus:

3 Rounds of:
10 Bent over rows with kettlebells/dumbbells
10 Behind the neck tricep extensions
:30-45s Weighted plank
*Rest 1:00 min between rounds

3 Rounds of:
10 Back rack weighted lunges, alternating legs
10 Cyclist squats
:30-45s Barbell sidebends
*Rest 1:00 min between rounds.

1min on - 3min off x6, alternate between a and b:
a) 10 air squat - 10 dl (100 / 70 / 50%) - amrap lateral bar over burpee
b) 6+6 s.a. db thruster (22,5 / 15) - amrap row
Result: burpees + cals

Target: ~30s for amraps, tailor reps & weight accordingly.
90+% efforts from the start! Last ones almost 100%.

8-8-6-6

8-8-6-6

Warm Up
2 rounds
1min row or ski
1 min air bike or run
5-10 banded pass through
15 band pull aparts
15 ring row
15 goblet squats

Metcon
Emom 24 or 28
1) 10/12 cal row (max 45s)
2) 8-12 pull ups / ring rows
3) 9/11 cal assault bike (max 45s)
4) 8-12 wall ball shots

Accessory
3x15-20 Banded hamstring curls (green,blue,red)
3x6-12 wall facing hspu or box hspu
rest as needed

Snatch pull + hang squat snatch
- Light weight

1) Kick up to hand stand 4x(4+45s)
2) partner assisted ring MU or ring row MU, feet on a box 3x2

3 sets
30 sec banded goodmornings
15 sec rest
30 sec flutter kicks
15 sec rest
30 sec hs hold
60 sec rest

Rest day - what did you do?