WARM-UP

3 Rounds of:
:45s Bike erg
10 Kettlebell swings
10 Medball bearhug squat jumps
8+8 1-Arm dumbbell snatches
8+8 1-Arm dumbbell jerks
20 Cyclist ab crunches

---

SNATCH


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

---

CLEAN AND JERK


Power clean & Power jerk

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

---

FRONT SQUATS & BOX JUMPS

Sets of 3, climbing weight up to 89-92%

High box jumps, 12-16 total reps in sets of 2-3 jumps per set.

__

(OPTIONAL) BONUS

Core:

Accumulate total of 100 back extensions

Conditioning:

For time:
50-40-30 reps of
Calories bike erg
Kettlebell swings
Wallball shots"