WARM-UP

3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

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SNATCH

Primer:
5 x (Snatch pull + Floating low hang snatch + Snatch). Climbing weight.

Worksets:
Every minute on the minute for 12:00 minutes of:
1) 1 @ 55%
2) 1 @ 60%
3) 1 @ 65%

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CLEAN AND JERK

Primer:
5 x (Clean pull + Floating low hang clean + Front squat + Jerk). Climbing weight.

Worksets:
Every minute on the minute for 12:00 minutes of: 2 x (1+1) Power clean & Power jerk @ 65%

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STRENGTH

Clean deadlift,
3 sets of 3 @ RPE 6
Rest 2:00 min between sets.

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(OPTIONAL) BONUS

Overhead squat,
3 x 5 @ RPE 6

Snatch grip bent over row,
3 x 8 @ RPE 6

Core:
3 Rounds of:
1:00 min plank
15+15 Sideplank hip touches
Rest 1:00 min between rounds.