A. Clean & Jerk

9 sets

1-4:
1 powerclean; 1 squatclean; 3 frontsquats; 1 splitjerk

5-9:
1 powerclean; 1 squatclean; 1 splitjerk

90 sec. Rest

B. Clean Pull 5-5-3-3-3

5 Clean Pull
5 Clean Pull
3 Clean Pull
3 Clean Pull
3 Clean Pull

A. Snatch

In 5-6 sets work up to 80% of 1RM for:
P. Snatch + Snatch
then 3 sets at that weight!

B. Accessories

2 rounds of:
20-30 prone banded leg curls
5-10 strict Chin ups
10-12 pallof press (each side)
8-12 ATG split squats (1sec. hold in bottom pos. - each side) with 2xDB´s in hands
8-15 Par. push ups @21X1
60m single arm Farmers walk (30m each arm)
15 band pull aparts (1sec. hold)
60sec. of miniband walk
10-20 Hollow rocks

A. Hang Snatch + Below Knee Snatch + Snatch 6 x 1

1 Hang Snatch + Below Knee Snatch + Snatch
1 Hang Snatch + Below Knee Snatch + Snatch
1 Hang Snatch + Below Knee Snatch + Snatch
1 Hang Snatch + Below Knee Snatch + Snatch
1 Hang Snatch + Below Knee Snatch + Snatch
1 Hang Snatch + Below Knee Snatch + Snatch

Start at second weight after empty bar and and work up by feel but prioritize form!

B. 12 minute EMOM of Hang Power Snatches and Echo Bikes

5-8 Hang Power Snatch
Echo Bike