WARM-UP

3 rounds of:
:45s row or bike erg
6+6 1-Arm overhead lunges
6+6 1-Arm dumbbell snatch
6+6 1-Arm overheadsquat
3-6 Burpee box jumps
18 Starfish crunches

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SNATCH

3 sets of 2 @ 70%
2 sets of 2 @ 74%
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 @ 70%
2 sets @ 74%
Percentage of C&J 1RM
Lift every 2:30

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BACK SQUAT

3 sets of 4 @ 74%
Lift every 2:30.

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OPTIONAL (Bonus)

Accessory work:

3-5 rounds of:
4-8 Strict weighted pull-ups
10+10 Seated Z-press
15 Banded glute bridges
15 Jack knives
20 Weighted hip extensions on GHD
*Not for time

OR

Conditioning:

Every minute on the minute for 24:00 minutes of:
1) 14/11 Calories row (:45s)
2) 8 Burpee box jumps (:30s)
3) 14/11 Calories bike erg
4) 10 Dumbbell snatches, alternating arms (:30s)