Warm up.
3 sets.
5 Snatch grip RDL’s.

5 High pull (Below knee).

5 Muscle snatch (Below knee).

5 Power snatch (Below knee).

Weightlifting.
Power snatch.

Build to tough single for today.

A. 3 sets 3 Touch & Go on every 2min.
B. 3 sets 2 T&G every 90sec.
C. 3 sets 1 rep every 60sec.

Conditioning. Week 3 Benchmark progression.
4-6 sets.
60sec complete.
5 Down up + 5 Deadlift.
Remaining time Amrap Handstand push up.
Rest 60sec b/t sets.

Deadlift weight:
RX+ 142.5/100kg.
RX 105/70kg.
Scaled 80/50kg.

Focus: Hspu under fatigue.
Scale as needed to ensure quality of movement.

Hspu scale: Dual DB Push press.