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

---

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

Worksets:
Every minute on the minute for 8:00 minutes of: Power clean and 2 Split jerks @ 68%

---

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

Worksets:
Every minute on the minute for 8:00 minutes of: Hang power snatch + Overhead squat @ 70%

---

STRENGTH
Hatch, week 12 day 2

Back squat,
5 @ 60%
5 @ 70%
2 x 5 @ 75%

Front squat,
5 @ 60%
5 @ 70%
5 @ 75%

---

(OPTIONAL) BONUS

Strict press,
4 x 3 @ RPE 6

1-Arm meadow row,
4 x 12/12 @ RPE 6

Core:

Accumulate total of 80 back extensions on GHD