WARM-UP

12:00-15:00 minutes for quality & minimum rest of:
:45s Erg
10+10 1-Arm dumbbell upright row
8+8 1-Arm shoulder press
6+6 1-Arm overhead squats
4 Slow snatches
4 High box jumps

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SNATCH

Primer

Halting snatch pull + Snatch,
Build up to starting weight in 6:00-8:00 minutes.

Worksets

Snatch,
Build up to 1 rep max snatch for the day

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CLEAN & JERK

Primer

Halting clean + Front squat + 2 Split jerks
Build up to starting weight in 6:00-8:00 minutes.

Worksets

Clean and jerk,
Build up to 1 rep max clean and jerk for the day

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BONUS

3-4 Rounds of:
10 Monster walk forward
10 Monster walk backwards
10+10 Plank with lateral band row
6-10/Side seated 1-arm dumbbell shoulder press
:30s hollow hold

Core:

3 Rounds
20 Alternating leg V-ups
20 Candle stick toes touches
20 Heels over object raises
Rest 1:00 min between sets.