WARM-UP

10:00 minutes or 3 rounds:
:45s row or bike
10 Upright row
8 Overhead squats
6 Snatch grip behind the neck sotts press.
4 Hang squat snatches
20 Flutter kicks

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SNATCH

Primer:
3-5 sets of "3-position snatch"
- Above knee, below knee, floor
- Pause at knee on each lift.
- You choose the weights, but focus on good mechanics

Worksets:
Every minute on the minute for 12:00 minutes of:
Power snatch + Hang power snatch @ 65%

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CLEAN AND JERK

Primer:
Clean pull + Hang power clean + Power clean + Push jerk
3-5 sets of (1+1+1+2).
- Pause at catch on each lift
- You choose the weights, but focus on good mechanics

Worksets:


Every minute on the minute for 12:00 minutes of:
2 x (1+1) Power clean + Power jerk @ 65.%

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STRENGTH

Snatch grip behind the neck sotts press, 3-4 x 8-12

Front squats


5 x 5 @ 65%
2-3s pause at bottom.
Lift every 2:00

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(OPTIONAL) BONUS

Core:

Accumulate total of 60 back extensions on GHD. Split anyhow

Conditioning:

For time:
30-20-10 reps of
Calories bike erg
Kettlebell swings 24/16kg
Wallball shots 20/14lb