A. Snatch

15 min to work on good form in snatches

B. High hang snatch

6 Sets

1 high hang snatchpull + 1 high hang snatch

A1. Romanian Deadlift 3 x 6-10

6-10 Romanian Deadlift
6-10 Romanian Deadlift
6-10 Romanian Deadlift

rest 30-60sec.

A2. Dumbbell Seated Shoulder Press 3 x 6-12

6-12 Dumbbell Seated Shoulder Press
6-12 Dumbbell Seated Shoulder Press
6-12 Dumbbell Seated Shoulder Press

rest 30-60sec.

B. Intervals

Every 2min for 8-10min (4-5 sets):
30sec. Echo Bike Sprint

A. Power Snatch + Below Knee Snatch + Hang Snatch 6 Sets

Power Snatch + Below Knee Snatch + Hang Snatch
Power Snatch + Below Knee Snatch + Hang Snatch
Power Snatch + Below Knee Snatch + Hang Snatch
Power Snatch + Below Knee Snatch + Hang Snatch
Power Snatch + Below Knee Snatch + Hang Snatch
Power Snatch + Below Knee Snatch + Hang Snatch

B. Barbell Bulgarian Split Squat 3 x 5-8

5-8 Barbell Bulgarian Split Squat
5-8 Barbell Bulgarian Split Squat
5-8 Barbell Bulgarian Split Squat

rest 60sec. btw legs
controlled eccentric and big ROM (without losing core engagement)

C1. Barbell Bench Press 3 x 4-6

4-6 Barbell Bench Press
4-6 Barbell Bench Press
4-6 Barbell Bench Press

rest 60-90sec.
work up in reps/weight from last week, but still at RPE 8-9

C2. Weighted Supinated Pull-Up 3 x 4-6

4-6 Weighted Supinated Pull-Up
4-6 Weighted Supinated Pull-Up
4-6 Weighted Supinated Pull-Up

rest 60-90sec.
work up in reps/weight from last week, but still at RPE 8-9

A. Romanian Deadlift 3 x 5-8

5-8 Romanian Deadlift
5-8 Romanian Deadlift
5-8 Romanian Deadlift

Work at RPE 8-9 for all sets
2'' def.

B1. Parallette Push-Up 3 x 6-12

6-12 Parallette Push-Up
6-12 Parallette Push-Up
6-12 Parallette Push-Up

@RPE 8-9 for all sets - controlled eccentric + 1s pause in bottom position

B2. 3-Point Dumbbell Row 3 x 8-12

8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row
8-12 3-Point Dumbbell Row

@RPE 8-9 for all sets / Reps are per side

C. Accessories

3 sets of:
10-20 DB Triceps Extentions
10-20 Barbell Biceps Curls