A1. Hang Snatch Pull 6 x 3

3 Hang Snatch Pull
3 Hang Snatch Pull
3 Hang Snatch Pull
3 Hang Snatch Pull
3 Hang Snatch Pull
3 Hang Snatch Pull

A2. Drop Snatch 6 x 3

3 Drop Snatch
3 Drop Snatch
3 Drop Snatch
3 Drop Snatch
3 Drop Snatch
3 Drop Snatch

B. Complex

Work up to a heavy complex of 1 Push Press, 1 Power Jerk, 1 Split Jerk

A1. Dumbbell Romanian Deadlift 3 x 10-15

10-15 Dumbbell Romanian Deadlift
10-15 Dumbbell Romanian Deadlift
10-15 Dumbbell Romanian Deadlift

rest 30-60sec.

A2. Rack Push-Up 3 x 6-12

6-12 Rack Push-Up
6-12 Rack Push-Up
6-12 Rack Push-Up

rest 30-60sec.

B. Intervals

3 sets of:
60sec. Echo Bike @moderate/hard pace
rest 60sec.
20sec. all out sprint
rest 2min

A. Power Snatch + Below Knee Snatch + Hang Snatch 7 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
Power Snatch + Below Knee Snatch + Hang Snatch

B. Front Squat 3 x 6-8

6-8 Front Squat
6-8 Front Squat
6-8 Front Squat

Work up slightly from last week and all 3 sets at the same Intensity of RPE 8-9

C1. Shoulder Press 3 x 4-6

4-6 Shoulder Press
4-6 Shoulder Press
4-6 Shoulder Press

rest 60-90sec.
Work up slightly from last week and all 3 sets at the same Intensity of RPE 8-9

C2. Weighted Pull-Up 3 x 4-6

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

rest 60-90sec.
Work up slightly from last week and all 3 sets at the same Intensity of RPE 8-9

A. Dumbbell Bulgarian Split Squat 2 x 6-10

6-10 Dumbbell Bulgarian Split Squat
6-10 Dumbbell Bulgarian Split Squat

Rest 60s after each leg / RPE 8-9

B1. Seated Single Arm Dumbbell Strict Press 3 x 8-15

8-15 Seated Single Arm Dumbbell Strict Press
8-15 Seated Single Arm Dumbbell Strict Press
8-15 Seated Single Arm Dumbbell Strict Press

Use a Box with 20" / Reps are each side
@RPE 8-9, if this is your first week start the first set a little bit more conservative leaning more towards 15 reps- controlled eccentric

B2. Horizontal Bar Rows 3 x intervals

8-15 Horizontal Bar Rows
8-15 Horizontal Bar Rows
8-15 Horizontal Bar Rows

@RPE 8-9, if this is your first week start the first set a little bit more conservative leaning more towards 15 reps- controlled eccentric
Feet Elevated or Even Weighted if too easy at 15 Reps!

C1. Bottom of Ring Dip Hold 3 x 30-60 Seconds

Bottom of Ring Dip Hold
Bottom of Ring Dip Hold
Bottom of Ring Dip Hold

Scale with Bottom of Ring Pushup Hold

C2. Banded Leg Curl 3 x 30-60 Seconds

Banded Leg Curl
Banded Leg Curl
Banded Leg Curl

As soon as you stop moving the set ist over