SNATCH

(A) 1a- Muscle Snatch - 3reps x 5 sets

1b SNATCH - Work to a ME over 8 lifts

THEN EMOTM X 7 @70%
2 x Snatch + 2 x Broad Jump
*Jump from behind bar, turn around & repeat.

(B) 5 Rnds
5 Goblet Squats 24/16
6 Burpee Lateral Jump Over Bell

NOTE: PREP GROUP
Dynamic Warmup of Choice
(1) Snatch from knees to landing
(2) Muscle Snatch 3-3-3-3-3
(3) Snatch Drop 1-1-1-1-1
(4) Snatch - Heavy single.
No time/rep constraint just keep it pretty.

PRESS MASHUP

**STANDS ARE PERMITTED**
(A) - (1) STRICT PRESS
**MAX EFFORT lift (Maximum of 6 attempts)

(2) PUSH PRESS
**MAX EFFORT lift (Maximum of 6 attempts)
***NOTE: Your 1st PP MUST be the same load as your previous ME Strict Press, & yes it counts as one of your 6.

(3) Jerk (Any)
**Have as MANY attempts as you like with the Jerk, The only CURFEW is have it done by 35min into the session.
***The 35min cap includes the Coaches Brief, warm up, mobilisation, whether your working solo or in a group of 4.

(B) 4 Rnds
5 - OHS - Use same load as ME Strict Press
10 - Push Ups - Hand Release
15 - KB Swings - 24/16 (Bottoms Up)

Hang Power Clean

(A) Hang Power Clean
In 10min Find 1Rm
THEN USE 80%
EMOTM X 7
2 x HPC +. MAX REP Double Unders
**Your score is D/U

(B) 10min AMRAP
10m Broadjump
Power Clean (Same load as 1rm HPC from (A)
Sit-ups (Plate Overhead) 20/10
NOTE: Power Clean reps are SAME as reps needed for Broadjump.
Sit-up reps are Double

Dynamic Squats

(A) FRONT SQUAT 70%
Perform 2 reps every 30sec for 10 sets
**Work up to your 70% FS, then perform as outlined above. These are "DYNAMIC SQUATS" so control the weight down & with a slight pause & no bounce come up as FAST as you can - RESET & REPEAT.

2min Transition

(B) MAX REP Thruster "Unbroken"
3 x Sets - 1min Between efforts
Use same load as above.
**Unbroken means NO pauses, NO resting in the rack or NO resting overhead.

(C) 4 Rnds - Every 3min
Run 400m + 20reps
Rnd 1&3 Pull-ups
Rnd 2&4 TTB
**Aim for 20 UNBROKEN reps, however if unable, partition as req'd.
**Scale run as req'd to fit time domain.

MONDAY

(A) Snatch
Work to 70% of 1RM & EMOTM for 10rnds perform 1 x Power Snatch + 1 x Snatch

(1a) 2 Attempts to find MAX Distance Broadjump. THEN from a stationary start perform 3 sets of Single Leg MAX Distance Broadjump (2 x each leg is one set)

(B) 15min AMRAP
5 x KB/DB Snatch each arm 24/16
5 x Deadlift 125/95
1/2 Gasser
**Prep Group to use KB for Snatch with alternating arms & take weighted sandbag on run.