WARM-UP



3 rounds of:
:45s bikie erg
5 Upright rows
5 Overhead squats
5 Snatch grip sotts press behind the neck
5 Low hang snatches
:45s row erg
3 Burpees
3-5 Chin-ups
3 High box jumps

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SNATCH

Snatch,
3 sets of 2 @ 86%
2 sets of 2 @ 90%
Percentage of snatch 1RM
Lift every 2:30

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CLEAN AND JERK

Clean complex: (Clean pull + Hang clean + Front squat + Clean + Jerk)

3 sets @ 86%
2 sets @ 90%
Percentage of C&J 1RM
Lift every 2:30

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BACK SQUAT

4 @ 85%
3 @ 88%
2 @ 90%
4 @ 88%
3 @ 90%
2+ @ 93%

Max reps on the last set of back squats.

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(OPTIONAL) BONUS

Accessory work:

3-5 rounds of:
3-6 Strict weighted pull-ups
8 Seated Z-press with barbell
15 Banded glute bridges
20 Alternating leg V-ups
15 Spanish squats
15 Hip extensions on GHD
Not for time

OR

Conditioning:

Every minute on the minute for 24:00 minutes of:
1) 14/11 Calories ski erg (:45s)
2) 6 Touch and go snatches @ 40-50% (:30s)
3) 50 Double-unders (:30s)
4) 5-7 Burpee pull-ups (:30s)