Weightlifting 

Technique Primer: Slow-Pull Snatch (5 sec to mid-thigh) + Dip Snatch + Snatch Balance – 4 x (1+1+1)

  • Snatch High-Pull + Hang Snatch (below knee) + Snatch – 3RM; 90% x (1+1+1), 95% x (1+1+1) (% of RM) FROM BLOCKS
  • Snatch Pull (controlled eccentric in proper position) + Halting Snatch Deadlift (knee) (controlled eccentric in proper position 7 s) 85%x4, 90%x4x3

AMRAP 10 MINUTES

Part 1

  • C&J 30 reps of 65% 1-RM
  • C&J 20 reps of 75% 1-RM
  • Amrap in remaining time of 80% 1-RM

Part 2

  • In a 8 m window, stablish a max C&J (looking at technique), no reste between part 1 and 2.

For as long as possible, every 3 minutes, complete 1 round of the following:

  • 2x thrusters 42kg
  • 2x box jumps full height
  • 4x thrusters 42kg
  • 4x box jumps full height
  • 6x thrusters 42kg
  • 6x box jumps full height
  • …

3 Rounds for time:

  • Row 400m
  • 40 GHD situps

SECOND TRAINING SESSION

Strength

  • Bench press: 75%x5, 80%x2, 75%x5, 85%x1, 75%3, 90%x1, 75%x5, HS: 95×1
  • Parallel Front Squat – 65%x4x5
  • Ring dip AHAP: 6×6

Emom 10 minutes

  • 10 toes to bar
  • 5 strict hspu

Core session