EMOM8

Min 1: 8 unbroken Power Cleans + 1 Jerk,
Min 2: 7 unbroken Power Cleans + 2 unbroken Jerks,
Min 3: 6 unbroken Power Cleans + 3 unbroken Jerks,
Min 4: 5 unbroken Power Cleans + 4 unbroken Jerks,
Min 5: 4 unbroken Power Cleans + 5 unbroken Jerks,
Min 6: 3 unbroken Power Cleans + 6 unbroken Jerks,
Min 7: 2 unbroken Power Clean + 7 unbroken Jerks,
Min 8: 1 Power Clean + 8 unbroken Jerks,
-Rest 2min –
5min AMRAP
3 Squat clean thruster (same weight as emom)
4 Strict pull-ups

Skill: Back squat 1/10/1/15/1/20

Block Strength

Every 30 seconds, for 15 minutes (10 sets of each) perform the following:
Interval 1 (30s) – Drop Snatch x 1 rep
Interval 2 (60s) – High Hang Snatch x 1 rep
Interval 3 (90s) – Snatch x 1 rep
Perform all movements at 70-75% of your 1-RM Snatch. Same as last week, try to increase the load a little bit. If you aren’t confident performing a drop snatch with 70%, modify the movement to a Snatch Balance and allow yourself to dip and drive a bit.

Every two minutes, for 12 minutes (6 sets) of:
Strict Shoulder Press x 5 reps @ 80-85%

Endurance: 3 sets Run 1600m rest 3min (85% of 1mile pace)