WARM-UP

3-5 minutes of bike erg.

Then 3 rounds, 5 reps each movement:
Snatch grip deadlifts
Muscle snatch from hips
Shoulder press behind the neck
Overhead squats
Tall snatch

Then

3 sets of 3 slow snatches

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SNATCH

Every minute on the minute for 10:00 minutes of:
2 Snatches @ 80-82%

CLEAN & JERK

Every minute on the minute for 10:00 minutes of:
Power clean + 2 Jerks @ 70-72%

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(OPTIONAL) CONDITIONING

Every minute on the minute for 28:00 minutes of:
1) 15/12 Calories row
2) 5 Squat snatches @ 40-50%
3) 50 Double-unders
4) 5 Clean and jerks @ 40-50%