Day 1

prep: 2 times 5 empty bar OHS with 5 second at the bottom, 40 m OH carry/side 

  • snatch lift off+ snatch pull+ snatch (pause 2-3 seconds at top of lift off) 4 x (1+1+1) @ 78%
  • clean lift off +clean (pause 2-3 seconds at top of lift off) 4 x (2+1) @ 78%
  • front squat + back squat 3 x (4+5) , + 1-3 kg from last week
  • pull ups (weighted, moderate, if possible) AMRAP x 3 , aim for more or heavier than last week
  • weighted sit ups 3 x 10-15

Day 2

prep: 2 time banded pulls x 10, split squat median band pull x 10

  • press in split 4×3, + 1-4 kg from last week
  • pause jerks (3 sec in dip, 3 sec in catch) 6 x 1 @ 75-80%
  • snatch deadlift on riser 5×4 @ 86%
  • front rack hold 25 sec, heavier than last week

Day 3

prep: bottoms up kb carry x 40 m/side, lateral band walks x 10/side 

  • 2 position snatch low hang + floor 4 x (1+1) @ 80%  
  • behind the neck jerk up to heavy single, then 93% of that for 1, 82% 3 x(1+1) (behind the neck + front rack)
  • back squat 5×3 @ 80%
  • 3 rounds:
  • floating clean pull with hold at top in full extension x 4
  • GHD side crunches x 10-15/side

Day 4

  • press in parallel 5×5 heavier than last week 
  • sumo squat  3×7 heavier than last week
  • 3 rounds:
  • banded pulls x 10-12
  • DB bench press x 8-10, heavier than last week
  • front leaning ring hold x 35-45 sec

Day 5

prep: time under tensions air squats x 10, snatch drop with bar x 5

  • snatch doubles x 3 @ 83%
  • clean+ power jerk+ jerk 3 x (1+1+1) @ 83%
  • front squat with 3 second pause at the bottom 4×3 @ 74%
  • single leg good mornings x8
  • superman hold x 30-40 sec
  • ball slams x 20/side

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