Strength:

Back Squat

A) Back squat 5×5 weight from elements
B) Back squat 5x5x90%5RM
C+D) 5x5x70% 1RM

Tech: A+B Hang Snatch
C+D: 9 min EMOM OHS 3 Reps add weight each minute

MetCon:

21-15-9 reps of
Snatch
Box jumps

A) 20/15 kg Barbell (ask coach for scaling options)- step up 60/50 cm
B) 30/20 kg Hang Snatch-60/50 cm
C) 42.5/30 kg hang snatch– 60/50 cm
D) 42.5/30 kg snatch– 70/60 cm

 

Intermediate

Strength:

Strict Press 8*3*65% (Speed&quality work, 45-60 sec rest between sets)

MetCon:
21-15-9 reps of
HSPU
Power cleans 50/35 kg
Burpee over the bar