Practice the following sequences with an empty barbell or very light weight:

Snatch pull
Snatch high pull
Muscle snatch
Power snatch
Snatch balance
Squat snatch

12x E90S

4x 2 power clean + 1 jerk
8 x 1 power clean + jerk

12 Min EMOM;
1. 10-15 DB push press
2. 14 db step back lunge.

This is easily done with KB's if needed

2x22.5/15kg

For time:

2 K row/ski erg
1 K run
2 K ski/row erg
100 DU

-if you start on rower you finish it with ski erg and other way around.

TC: 30 min

More hypertrophy work this Monday
4x10 70% or just try to add 2.5-5kg from last weeks 12’s

Partner WOD

AMRAP 20
30 Wall Balls
30 Situps
30 DB Snatches 22,5/15kg

*at minute 5 – 30 Calories
at minute 10 – 20 Burpee-Box Jumps
at minute 15 – 30 Calories

AMRAP 12
7 Chest-To-Bar Pull-Ups
7 Push Jerks @52,5/37,5kg

3 rounds
6 back squat (3sec eccentric)
- rest 15sec
12 cyclist squat with two kb`s
- rest 3min

Build up to a 1RM for the day
80%-100% +

Build up in 5% and hopefully we can hit a PR

Technique work with light weights