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:
Power clean + Clean + 2 Split jerks
Climb up to workset weight.

Worksets:
Clan and jerk, 4 x 2x(1+1) @ 90%
Rest 2:00 min between sets

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SNATCH
Primer:
Snatch pull + Hang snatch
Climb up to workset weight

Hang snatch,
3-5 x 1 @ 93-95%
Lift every 2:00 min.

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STRENGTH
Hatch, week 10 day 2

Back squat,
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%

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

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(OPTIONAL) BONUS

Strict press,
4 x 3 @ RPE 8

1-Arm meadow row,
4 x 12/12 @ RPE 9

Core:

3 Rounds of:
20 Wipers with dumbbells in lockout
15 Hip extensions with 5s pause every 5 rep (5 hip extensions + 5s pause at top)
1:00 min sandbag bearhug hold
Rest 1-2 minutes between rounds