WARM UP + TECHNIQUE 10-15min

WARM UP: 2 rounds

--

TECHNIQUE
10x RDL *sn grip + 5x SNATCH THRUSTERS

3+3x SNATCH SHOULDER PRESS + SNATCH PUSH PRESS
2-3x[1+1+1+1] MUSCLE SNATCH + PRESSING SNATCH BALANCE + OHS + SNATCH BALANCE
2-3x[1+1+1+1] TALL SNATCH + DROP SNATCH + PUSH JERK IN SNATCH + MUSCLE SNATCH FROM FULL SQUAT

3+3x SHOULDER PRESS + PUSH PRESS
2-3x[1+1+1+1] MUSCLE CLEAN + PRESSING SQUAT/POWER JERK + FRONT SQUAT + POWER JERK
2-3x[1+4] TALL CLEAN + SPLIT JERK & PUSH JERK IN SPLIT *split both side 2+2

SNATCH *tc 20min
3@barbell, 1@up to the maximum of the day, rest btw sets 2min

CLEAN + SPLIT JERK *tc 20min
2x2x[1+1]@barbell, 1+1@up to the maximum of the day, jerk-%, rest btw sets 2min