A. Snatch Balance

5 Sets:
1.1.1 Snatch Balance
(60 sek Rest btw sets)

> Work on Full Extension and fast drop under the bar! Work up by feel (this is a primer for snatching)

B. Snatch Complex

Every 2 min for 12 min: (6 Sets)
1 Snatch Pull + 1 High Hang Snatch + 1 below knee Hang Snatch

>Start with 2nd weight After empty BB & work up!

C. Accessories

2 Sets:
- 12-15/side SL rear foot elevated Split Squat (glute dominant)
- 12-15 seated behind the neck Press
(30 sek Rest)

A. Clean and Jerk 10 x 1

1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk
1 Clean and Jerk

B. Squats

2 sets of:
4-6 Cluster Back Squats (1.1.1...rest 30sec. btw reps) @~3-4RM (~90% of 1RM)

Rest 2-3min btw sets

- if you did 6 solid reps in first cluster set go up by 2,5-5kg for second set
- if you only got 4 or struggeld to get the 5th rep in the first cluster set go down by 2,5-5kg

C. Capacity

ME kipping HSPU in 30sec.
rest 1min
then
7 sets of:
40% of ME
rest 15sec. (30, 45, 60sec. if you can not finish your 40% in any set)

A. 6 minute AMRAP of Handstand Push-Ups and Dual Dumbbell Power Cleans

10 Handstand Push-Up
10 Dual Dumbbell Power Clean

rest 3min before B

B. 6 minute AMRAP of Burpee over Dumbbells and Dual Dumbbell Front Squats

10 Burpee over Dumbbell
10 Dual Dumbbell Front Squat

rest 3min before C

C. 6 minute AMRAP of Rowing and Dual Dumbbell Shoulder to Overheads

Row
10 Dual Dumbbell Shoulder to Overhead