5 sets:
2 Shoulder Presses @90% of todays 2RM
- Rest as needed btw sets

Practice Rope Climbs and different techniques.

4 sets:
3 High Hang Muscle Snatches @45-55% 1RM Snatch
- Rest 2min btw sets

OPTIONAL GYMNASTICS
EMOM x10

1) 2-4 wall walk + press with stick (target 20-30s press)
2) rest
*
2-3rounds:

30+30s side planks
3x12 hip extension 2s stop
30-60s D ball hold

Floor Bench Press & Chest Supported Dumbbell Row

6 x ( 5 + 7 ) Go every 4:00

40min For Q:

Alt. A & B
Rest 60s between A & B.

A)
120s Ergo @65-70% effort
5/5 Single arm turkish sit up
12 Alt. Curtsy box step over

B) 120s Ergo @65-70% effort
15/15m Single arm KB oh carry
5 Burpee pull up

Snatch balance 6x2

10-15min mobility of coach's choise.

50 double-unders
10 thrusters (42,5/60 kg)

Scaled WOD
5 rounds for time:
50 single-unders
10 thrusters

WARM-UP

12-15 minutes for quality & minimum rest of:
:45s row/bike/ski
20 Lunges
8 Snatch grip upright rows
6 Overhead squats
4 Slow snatches
3-5 High box jumps
10-20 Scorpion stretches
10-20 Iron cross stretches

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HANG POWER SNATCH
Build up to heavy set of 2 Hang power snatches.
- 2 x same weight before adding more weight. Only add weight is the lifts are good.
- 16:00 minutes, lift every 2:00 min

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POWER CLEAN & POWER JERK

Every minute on the minute for 12:00 minutes of: Power clean + Floating clean + 2 Push jerks (moderate)
• Recommended starting weight is around 70% of the heaviest set of 1+1 “Clean & thruster” complex from wednesday.
• Add weight every 2 sets if the lifts are good.

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STRENGTH

Bamboo overhead squats,
3 x 6 (moderate)

Overhead squats with pause at bottom,
5 x 4 (hard)

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ACCESSORY

3 Rounds of:
8-12 Bent over row
8-12 Dual dumbbell bench press
10+10 Split stance medball slams
10+10 Offset weighted split squats
15 Seated behind the neck tricep extensions