A. Snatch 8 x 2

2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch
2 Snatch

B. Front Squat 5 Reps

5 Front Squat

Work up to a heavy set of 5 Front Squats @ RPE 8-9

C. Front Squat 3 x 5

5 Front Squat
5 Front Squat
5 Front Squat

Work with 87,5-92,5% of H5

D1. Push Press 3 x 4-6

4-6 Push Press
4-6 Push Press
4-6 Push Press

rest 60sec.
Work @RPE 8-9 for all sets

D2. 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 60sec.
Work with Cluster reps (1.1.1....) with 20sec. rest btw reps @RPE 8-9 for all sets

A. Deficit Dumbbell Reverse Lunges 3 x 8-12

8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges
8-12 Deficit Dumbbell Reverse Lunges

rest ~30sec. btw legs

B. Intervals

12 sets of (9min):
30sec. on 15sec. off
1. max cal Echo Bike
2. max Push ups
3. max Ring Rows

A. Power Clean + Hang Clean + Split Jerk 8 x 1

1 Power Clean + Hang Clean + Split Jerk
1 Power Clean + Hang Clean + Split Jerk
1 Power Clean + Hang Clean + Split Jerk
1 Power Clean + Hang Clean + Split Jerk
1 Power Clean + Hang Clean + Split Jerk
1 Power Clean + Hang Clean + Split Jerk
1 Power Clean + Hang Clean + Split Jerk
1 Power Clean + Hang Clean + Split Jerk

start @ first weight after empty bar and work up from there
Work in a 12min window

B. Hang Power Clean + Push Jerk

6min EMOM
4-6 Hang Power Cleans + 4-6 Push Jerks
work with ~60-70% of heaviest complex

C. 3-6-9-12-15 Front Squats and Burpees over the Barbell

Front Squat
Burpee over the Barbell

A. Snatch practice

Practice 15-20min

- turnover
- fast arm lockout

B. Snatch complex

6-8 Sets:

1 Hang powersnatch; 1 snatchbalance