your results...

6 sets: Chinese 3 position snatch Light weight, timing, technique Emom x10: Pause snatch + Snatch 3 Rounds for time: 15 Hang power cleans, 15 Bar facing burpees

Warm-up (20 min easy): 250m Run, 20 Air squats, 10 Ring rows, 250m Row, 20 Russian KB swings, 10 Push-ups Kipping HSPU practice 4 sets: 30s Wall facing HS hold, 8-10 Long sitting KB press @40X1, 30s Hollow body hold 3 sets: 8-12 DB bent over rows, 10s one arm

A1. RNT Lunge ISO hold 3x20s/s, No rest A2. 3×3/s Thoracic bridge B. OHS @22X1 2 waves of 3/2/1 – Second wave heavier C. 4x KB Complex: 8 2KB Dead-lifts, 8 2KB Cleans, 8 2KB Back step lunges (4/s alternating) Go heavy!

6 sets: Chinese 3 position clean + Push press, push jerk, split jerk (Light – Focus on timing) EMOM x10: Min 1. Power clean + Power jerk Min 2. Squat clean + Split jerk For time: 250m run, 20 Front squats, 250m run, 20 Burpees

A. Bent over row @20X2 4-4 (Easy) 4-4-4-2-2-2 (Tough) B1. Seated one-arm press 3×8/arm, no rest B2. 30-45s 2KB Front rack hold , Rest as needed C. 10 min: 10 Push-ups, 10 DB curl to press, 10 Band face pull, 10 Front delt raise, 10 Side delt raise, 10 Rear