WARM-UP

3 Rounds of:
:45s Row
10 Back squats/Overhead squats
10 Good mornings
15 Jack knives
:45s bike erg
10 Ring-rows
10 Z-press with kettlebells
5 High box jumps

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SNATCH

Build up to a heavy, but fast single snatch in 8:00 minutes.

Then

Every minute on the minute for 10:00 minutes: 2 Snatches @ 85%

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CLEAN AND JERK

Build up to a heavy, but fast single in 8:00 minutes.

Then

Clean + Front squat + Jerk
6 Sets of (1+2+1) @ 85-90%
Lift every 2:00 minutes

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FRONT SQUAT

4 Sets of 3 front squats @ 88%

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OPTIONAL (BONUS)

3-5 Rounds of:
3-5 Strict weighted pull-ups
16 Alternating arm Z-press with kettlebells
15-20 Jack knives
12 Cyclist squats
12 Weighted hip extensions

OR

Conditioning:

Every minute on the minute for 24:00 minutes of:
1) 17/14 Calories row (:45s)
2) 4+4 Strict chin-ups*
3) 14/11 Calories ski erg
4) 6-8 Devil’s press, 2 x 22,5/15kg (:30s)