A) 5×3 high hang power snatch, E2M

B) 5×3 snatch deadlift, E2M

C) 3×10 high pull

A) 4 Sets, 1:30 rest
3 pause front squat
3 weighted pull-up

B) 3 rounds, 1:30 rest between
15/12 cal row
12 thruster 50% from above
9 Bar facing burpee
6 pull-up

5:00 warm-up row, increase pace every 1:00
Amrap 5:
20 steps walking lunge
10 burpees
-straight into-
Amrap 10:
10 deadlifts
10 box jumps
-straight into-
Amrap 5:
10 ring rows
10 russian kb swings 24/16kg
-straight into-
Amrap 5:
10 push-ups
10 wall balls
-straight into-
Amrap 10:
12/10 cal row
10 abmat sit-ups
-straight into-
5:00 cool down row

A) 5 Sets of technique work
3-position snatch

B) amrap 10:
30 double-unders
10 power snatches 35/25kg

A) 5 supersets
8 bench presses
8+8 bulgarian split squats(2x kb or db)
*new set every 4:00

B) amrap 8:
8 box step overs 22,5/15kg
16 dumbbell snatches 22,5/15kg
8 handstand push-ups

Amrap 30:
10 back squats 70/47,5kg
5 Bar facing burpees
10 pull-ups
5 Bar facing burpees
10 deadlifts 70/47,5kg
5 Bar facing burpees
10 v-ups
15/12 cal row

”12 days of Christmas”
1 deadlift
2 hang power clean
3 front squat
4 clean & jerk
5 back squat
6 push press
7 thruster
8 squat clean
9 push jerk
10 hang power snatch
11 over head squat
12 sumo deadlift high pull
-35/25kg