1RM Back Squat

For Weight

1RM Strict Press

For Weight

Burpee-Test

7min AMRAP
Target Burpees (6“)

Snatch warm up

Coaches warm up for Snatch

Snatch

Every 90sec. for 9min (6 sets):
Muscle Snatch + H.P. Snatch + tempo OHS 31X1
- start at first weight after empty bar and work up (no more than 65% - no fail!) -

Box Squat/ Ring Dip

4 sets of:
3 Box Squats - work up in weight (no more than RPE 7)
rest 60sec.
5-10sec. top of ring support hold
1-5 strict ring dips
5-10sec. bottom of ring support hold
1-5 strict ring dips
(go unbroken on complex)
rest 60sec.

Accessories

3 (giant) sets of:
20 banded good mornings
10-20 pike leg lifts
10-12 single arm DB-rows (one hand on bench supported)
10 blackburns