WARM-UP

3-5 minutes of erg
Then:
3 Rounds of:
5 Deadlifts
5 Front squats
5 Clean grip snatches
5 Behind the neck shoulder press
5 Overhead squats
20 Mountain climbers

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SNATCH



Primer:
Hang power snatch + Snatch balance + Overhead squat.
3-5 sets of (2+2+2).
You choose the weights, but focus on good mechanics.

Worksets:
Hang power snatch + Overhead squat

2 x (3+2) @ 81%
2 x (2+1) @ 84%
Percentages are of 1 rep max snatch
3s descend on the overhead squats.
Rest 1-2 minutes between sets

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CLEAN AND JERK

Primer: 3 sets of 5-10 Sotts press, empty barbell.

Worksets:
Clean,
3 x 1 @ 81%
3 x 1 @ 84%
3 x 1 @ 87%
Rest 1:00 min between sets.

Split jerk,
3 x 3 @ 81%
3 x 2 @ 84%
3 x 1 @ 87%
Rest 1:00 min between sets.

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FRONT SQUAT

Tempo front squats,
2 x 5 @ 77%
5 x 2 @ 83%

2-3s pause at the bottom.
The pause should long enough that there isn’t any stretch reflex happening.

(OPTIONAL) BONUS:

Bodybuilding:

3-4 Rounds for quality:
10+10 1-Legged romanian deadlifts with kettlebells
6-10 Strict toes to bar
10+10 Front rack weighted box step-ups with kettlebells
20 Landmine twists
Rest 1-2 minutes between rounds

OR

Conditioning:

30-20-10 Reps for time:
GHD Sit-ups
Dumbbell snatches 22,5/15kg
Wallball shots 20/14lb