WARM-UP

3:00-5:00 min erg of choice.
Then 3-4 rounds, 3-5 reps each movement:
Clean pull
Tall muscle clean
Front squat
Push press
Tall clean
Push jerk with pause at catch

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CLEAN & JERK

Primer:
Clean deadlift + Power clean + Push press + Split jerk.
Build up to workset weights.

Worksets:
Every minute on the minute for 10:00 minutes of: Power clean and 2 Split jerks @ 60%

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SNATCH

Primer,
Snatch deadlift + Hang muscle snatch + Hang snatch.
Build up to workset weights.

Worksets:
Every minute on the minute for 10:00 minutes of: Hang power snatch + Overhead squat @ 65%

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STRENGTH

Hatch, week 4 day 2

Back squat,
8 @ 65%
8 @ 70%
8 @ 75%
8 @ 80%

Front squat,
5 @ 60%
5 @ 65%
2 x 5 @ 70%

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(OPTIONAL) BONUS

Strict press,
3 x 5 @ RPE 6

1-Arm dumbbell bent over row,
4 x 8/8 @ RPE 6

Core:

Accumulate total of 60 back extensions on GHD