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

Build up to a heavy weight in a complex of: Snatch pull + Low hang snatch + Snatch in 12:00 minutes.

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CLEAN & JERK
Build up to a heavy weight in a complex of Clean + 2 Front squats + 2 Split jerks with pause @ catch in 15:00 minutes.

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STRENGTH

Bamboo overhead squats,
3 x 4 (moderate)

Overhead squats,
4 x 3 (hard)

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(OPTIONAL) BONUS

Romanian deadlift with dual dumbbells,
3 x 10 (moderate)

Bulgarian split squats,
3 x 6/6 (moderate)

Pull-ups,
3-4 x Max reps (Use bands if needed. Aim for 8+ reps)

Behind the neck tricep extensions with one dumbbell,
3 x 12 (moderate)

Core:

3 Rounds of:
15 GHD Sit-ups
15 Hip extensions
Rest 1:00-2:00 min between rounds.