Strength: Deadlift/snatch.
A) 5×5 with weight from Elements
B) Deadlift 5-5-5-5-5 add weight each set to failure
C) Snatch pull+hang snatch
3*70% 2*80%
1*85%
1*90%
1*95%

D) Snactch+OHS
1*70%
1*80%
1*85%
1*90%
1*95%

A+B) Han Snatch practice
C+D) Snatch pul+hang snatch pull 5x2x110%snatch (use lifting straps)

 

Conditioning:

“the Bibermans”
in pairs i go u go
3RFT
12 snatch 60/40
20 partner pushups
15 burpees

 

Intermediate:

 

Independent Part:
Lower back+glute&hams mobility drills.

Class:
15 min to establish 1RM Deadlift.
(Warmup: 3*70% 2*80% 1*90%, 1RM+2.5kg …)
MetCon: 10 min AMRAP
30 DU
15 Snatch 35/25kg

Cashout: 30 Burpee RMU/C2B Pull up