1. muscle snatch - 80% x 4 x 4 sets
2. power snatch + hang snatch - 60% x 2 x 5 sets
3. power clean + hang clean - 60% x 2 x 5 sets
4a. planche hold - 5 x 6 seconds
4b. L-sit - 5 x 6 seconds
4c. HSPU - 5 x 60% max reps
- max reps should have been determined on w5d5
5. 2 KB complex x 5 rounds
-no rest
- 4 snatches
- 6 squats
- 8 pushups
2. power snatch + hang snatch - 60% x 2 x 5 sets
3. power clean + hang clean - 60% x 2 x 5 sets
4a. planche hold - 5 x 6 seconds
4b. L-sit - 5 x 6 seconds
4c. HSPU - 5 x 60% max reps
- max reps should have been determined on w5d5
5. 2 KB complex x 5 rounds
-no rest
- 4 snatches
- 6 squats
- 8 pushups