6 day cycle, moves forward each week
– Squat

– Snatch
– Midline
– Press
– C&J
– Movement mid line mobility


Snatch balance with bar (3 sets of 5) 
Make them perfect, speed down and press up


EMOM 10 min
– 3 Power snatches at 50-60%RM

Four 3 min AMRAP with 1 min rest b/t rounds

– 12 alt. dumbbell snatches 22/15kg
– 6 Burpee box jump overs
Start from the beginning each round

L1: Kettlebell 24/16kg alt, start from floor, 8 BBJO
L2: RX
L3: 16/8kg use kettle bells if necessary, low boxes or step ups at regular
L4: Low boxes step, 4 BBKO