Weightlifting

Warm up

- 5x Clean Deadlift
- 5x Clean Pull
- 5x Muscle Clean + Strict Press
- 5x Power Clean + Push Press
- 5x FS 52X0
- 5x Clean + Power Jerk
- 5x Split Jerk

Weightlifting / Strength:

Clean + Jerk
21min EMOM (after 3 rounds increase the weight, starting weight 60-70%)
- 1. Min 1x Clean & Jerk
- 2. Min 2x Clean & Jerk
- 3. Min 3x Clean & Jerk

Snatch warm-up:

- 3x Snatch Deadlift
- 3x Muscle Snatch
- 3x Hip Power Snatch
- 3x Power Snatch

Weightlifting / Strength:

Power Snatch

18min EMOM (after 3 rounds increase the weight, focus power and speed)
- 1. Min 1x Power Snatch
- 2. Min 1x Power Snatch + 1x Hang Power Snatch under the knee
- 3. Min 1x Power Snatch + 1x Hang Power Snatch under the knee + Hang Power Snatch above the knee