A: activation - 2 sets
5/5 squat thoracic rotation
10 shinbox switch
10 m duckwalk
1' cardio
+ 2 sets
6/6 goblet cossack squat @easy
6 good morning @empty barbell
6 tall kneeling muscle snatch @empty barbell
https://www.youtube.com/watch?v=ixX4phkLw5Y/
B: Snatch Complex - EMOM 10'
1 snatch pull + 1 slow pull power snatch + 1 hang power snatch below knee
start from light - increase the weight set by set - last round @80%
C: EMOM 10' - front squat @40%
25" max reps
35" rest
D: conditioning
5 rds for time
6 box jump over
4 deadlift @60/40 kg
2 power clean @60/40 kg
2' rest
5 rds for time
6 bar facing burpee
4 deadlift @70/45 kg
2 power clean @70/45 kg
E: 2-3 sets
10-15 btn press @empty bb
10-15 dual db shrugs
https://www.youtube.com/watch?v=llSrlpd7TEE/