WARM-UP

12-15 minutes for quality & minimum rest of:
:45s row/bike/ski
20 Lunges
8 Snatch grip upright rows
6 Overhead squats
4 Slow snatches
3-5 High box jumps
10-20 Scorpion stretches
10-20 Iron cross stretches

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HANG POWER SNATCH

Every minute on the minute for 10:00 minutes of: Snatch pull + low hang power snatch (moderate)
• Add weight every 2 sets if the lifts are good.

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POWER CLEAN & POWER JERK

Every minute on the minute for 10:00 minutes of: Clean pull + Floating clean + 2 push jerks (moderate)
- Add weight every 2 sets if the lifts are good.

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STRENGTH

Bamboo overhead squats,
Build up to a moderate weight in a set of 6 bamboo overhead squats.

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ACCESSORY

3 Rounds of:
8-12 Bent over row
8-12 Dual dumbbell bench press
10+10 Split stance medball slams
10+10 Offset weighted split squats
15 Seated behind the neck tricep extensions