Thursday Squat/OLY
Warm up
2 rounds with 3-5 reps on each movement, with an empty barbell
Snatch grip deadlift
Snatch high pull
Muscle snatch
Power snatch
Overhead squat
Hang squat snatch
Squat snatch

Every other minute 14 min (7 rounds)
1 Power snatch+
1 Squat snatch
Start at 50% of power snatch and increase up to 75-80% during the 7 rounds

16 Squat snatches 43/30kg
4 rope climbs
12 squat snatches 50/35kg
4 rope climbs
8 squat snatches 55/37,5kg
4 rope climbs
4 squat snatches 61/43kg
4 rope climbs

L1: 50/35-60/43-70/47,5-80/52kg
L3: 30/20-35/25-40/30-45/33, 2 rope climbs
L4: 30/20 power snatches on all, 16 hanging knee raises