In 4-6 sets work up to 1 Heavy set of:
3 Front Squats @RPE~9
Then 2x5 @ 85-90% of H3
3 sets of:
6 1,5 Bulg. Split Squats (contralat. Loaded - each side - 3sec ecc 1sec hold at mid range)
Rest 30-60sec
6-10 single arm DB-Floor Press (each side)
Rest 30-60sec
6-8 ring rows with 2sec iso hold in mid range on concentric and Eccentric
Rest 30-60
Increase reps first and then weight from last week!
Emom8
1 hang muscle snatch
Rest 2 min
Emom 6
1 hang power snatch
Rest 2 min
Emom4
1 hang squat/powersnatch
3 sets:
6-8 slow snatch balances @ 3131 (empty BB)
30s hollow hold
rest 60s
3 sets of:
6 Back squats @1-2RIR
Rest 2-3min
Every 2min for 10min:
pause P. Snatch (3sec. hold just below knee) + Hang Snatch + below knee Snatch
Start @80% and work up by feel (no fails)
Every 2min for 8-12min (4-6 sets)
1-3 strict MU + 2-6 kipping MU