WARM-UP



12-15 minutes for quality & minimum rest of:
:45s row/bike/ski
20 Lunges
8 Snatch grip upright rows
6 Overhead squats
4 Slow snatches
3-5 High box jumps
10-20 Scorpion stretches
10-20 Iron cross stretches

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HANG POWER SNATCH


Build up to heavy set of 3 Hang power snatches. 
- 2 x same weight before adding more weight. Only add weight is the lifts are good.
- 16:00 minutes, lift every 2:00 min

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POWER CLEAN & POWER JERK

Every minute on the minute for 12:00 minutes of: Power clean + Front squat + 2 Push jerks (moderate)
Recommended starting weight is around 70% of the heaviest set of 2+1 “Clean & thruster” complex from wednesday.
Add weight every 2 sets if the lifts are good.

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STRENGTH

Bamboo overhead squats,
3 x 8 (light)

Overhead squats with pause at bottom,
5 x 5 (hard)

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ACCESSORY



3 Rounds of:
8-12 Bent over row
8-12 Dual dumbbell bench press
10+10 Split stance medball slams
10+10 Offset weighted split squats
15 Seated behind the neck tricep extensions