WARM-UP



3 Rounds of:
:45s Row erg
10 Kettlebell swings
10 Goblet squats
10 Arnold press with one kettlebell
5 High box jumps

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SNATCH


Power snatch + Snatch
15 x (1+1) @ 65-70%.
Lift every :30s.

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CLEAN AND JERK


Power clean & Power jerk

10 Sets of 2 x (1+1) @ 75%
Lift every 1:30s

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FRONT SQUAT & BOX JUMPS

Front squat sets of 3,
climbing weight up to 89-92%

High box jumps, 10-15 total reps in sets of 2-3 jumps per set.

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(OPTIONAL) BONUS



3-4 Rounds of:
12 Snatch grip bent over row
8-10 Strict toes to bar
12 Dual dumbbell 45-degree chest supported seal rows
10+10 1-arm sideplank hip touches
20 Candle stick toe touches
12 Toes up romanian deadlifts
12 Spanish squats

Not for time

OR


Conditioning:

For time:
30 Calories bike
30 Calories ski
30 Calories row
30 “2-for-1” Wallball shots 20/14lb