Seeking for good technique @ 40%

5 x High Pull

5 x Snatch Balance

5 x 3-Position Snatch (Hip, above knee, starting pos.)

5 x Perfect Single Snatches

Clean pull on a riser
3x every 2 min
3 reps

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-keep light
-push trough your legs all the way up

EMOM x 10

power clean + hang power clean

15 Mins working on ring MU
Low rings
Banded
Assisted
Strict
Kipping

Working 2 on 2 off x 6 intervals
A.
15/12 cal bike
5 power clean 80/55kg
Max burpee box jump overs

B.
15/12 cal row
12 (6/6) single arm kb hang snatch 24/16kg
Max t2b

So 2 mins working & 2 mins rest

5-5-5
3-3-3
2-2-2

So power clean and push jerk. This can be drop and go if needed.

We are looking to increase on each set as we reduce the reps.

back squat 5x5

For time

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1:
1.5x body weight deadlift
body weight bench press
3/4x body weight squat cleans

TC 30

Rest & Recover

3x Max Strict Ring Dips or Strict Dips (if you do over 20 reps in the first round, add weight in the second. If you do less than 10 reps in the second round take the weight off).

• 2min rest between rounds

Write down the total number of reps.