Warm up

Row/ski 500m/400m or bike 1,000m/800m, then

2 rounds:

4 KB Turkish get ups per side

8/arm single arm KB clean and jerk

Skills

Every 2 min for 4 rounds, accumulate 30 sec of:

Level 1: ring support hold

Level 2: ring knee bent hold

Level 3: ring L-sit

Endurance

Every 6 min for 6 rounds, alternating between A and B:

Part A:

500m/400m row

30 KB snatches 24/16 kg

20 sec of ring skills option of the day

Part B:

400m run or 500m/400m ski

10 DB manmakers 50/35 lbs (1 pushup + 1 row per arm + 1 DB cluster)

Olympic lifting

Warm Up Activation

1 Round

10/letter Prone Y-T-As (5lbs/2.5lbs)

5/leg Worlds Greatest Stretch

5/arm Squat Hold and Reach

5 Empty Bar Good Mornings

5 Behind the Neck Snatch Grip Push Press

5 Overhead Squats with pause in bottom

5 Pressing Snatch Balance

5 Snatch Balances

5 Snatch Drops

Movement Specific Prep

3 Reps at Each:

Tall Position

Tall Snatch High Pulls

Tall Muscle Snatch

Tall Power Snatch

Tall Squat Snatch

Power Position

Snatch High Pulls

ScareCrow Snatch

Power Snatch

Hang Above Knee

Snatch High Pulls

Scare Crows

Power Snatch

Mid-Shin

Slow Pull to Pockets into High Pull

Power Snatch

Snatch Complex

15 Minutes for 8 Sets – Start @ 50-60% of 1RM Snatch & Add Weight

1  Halting Snatch Deadlift to mid thigh

+ 1 Hang Power Snatch (At Knee)

+ 1 Overhead Squat

Skill Accessories

BTN Snatch Push Press + Pause Overhead Squat

EMOM for 7 Mins

3 BTN Snatch Push Press + 1 Pause Overhead Squat @ 70% of 1 Rep Max Snatch

*Pause: 2 Sec Pause in bottom of squat position

Conditioning

For Time

21-15-9

Toes-To-Bar

Hang Power Snatches

*Cap 8mins

RX: 115/75

Int: 95/65

Scaled: 75/45