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
Primer:

5 x (Snatch pull + Low hang snatch + Snatch balance). Climbing weight.

Worksets.
Build up to a heavy single @ 87-92%
12:00 minutes.

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CLEAN AND JERK
Primer:

5 x (Clean pull + Low hang clean + Jerk). Climbing weight.

Worksets:
Build up to a heavy single clean and jerk @ 87-92%
12:00 minutes.

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STRENGTH

Clean deadlift,
3 sets of 3 @ RPE 8
(Approx. 105-115% of clean 1RM or Front squat 1RM) Rest 2:00 min between sets.

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(OPTIONAL) BONUS

Overhead squat,
4 x 4 @ RPE 8

Snatch grip bent over row,
4 x 8 @ RPE 8

Core:
3 Rounds of:
1:00 min Weighted plank hold
1:00 min Barbell sidebends.
Rest 1:00 min between rounds.