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:
Clean deadlift + Clean + Split jerk with 2s pause at catch.
Climb up to workset weight.

Worksets:
Clan and jerk, 4 x 2x(1+1) @ 88%
Rest 2:00 min between sets

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

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

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STRENGTH
Hatch, week 7 day 2

Back squat,
4 @ 70%
4 @ 75%
4 @ 80%
4 @ 85%

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

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(OPTIONAL) BONUS

Strict press,
4 x 4 @ RPE 8-9

1-Arm dumbbell bent over row,
4 x 15/15 @ RPE 8-9

Core:
3 Rounds of:
:45s-1:00 min sandbag bearhug hold
30m+30m 1-Arm suitcase carry (heavy)
12-15 Weighted hip extensions on GHD or back rack good mornings