6-8sets:

2 snatch (2s pause knee level)

70-80% / drop&go

6-8sets:

2 hang power clean

73-83%

BACK SQUAT

8-6-4-2

E3MOM / 0-1 RIR

BACK SQUAT

4x4

3s pause bottom of squat / E3MOM / 2-3 RIR

EMOM x 10

2 power clean + 1 jerk 60-70%

DEADLIFT

4x4

E3MOM / 2-3+ RIR

4-5rounds:

5 ttb
10 box jump over
5 ttb
10 thruster @40/30kg
5 ttb

rest 2min between sets

Target under 1,5-2min / scale weight or rep scheme if needed

Snatch grip deadlift

4x5

• 5s negative / 90-100% of snatch 1rm

E90s x 9

3x3 clean&jerk 65-75%
3x2 clean&jerk 75-80%
3x1 clean&jerk 80-90%

POWER OR SQUAT CLEAN / PUSH OR SPLIT JERK

Tempo Back Squat 1-1-1-1-1-1

Build up to heavy single!
--then--
5 x 1@85% of heavy single

Tempo @3/3/X/1 (3" down, 3" pause at bottom, fast up, 1" on top)