WARM-UP



3 rounds of:
:45s bike 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

Snatches,
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 @ 83%
3 @ 86%
2 @ 88%
4 @ 86%
3 @ 88%
2 @ 90%

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OPTIONAL (BONUS)

Accessory:

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

Conditioning:

Every minute on the minute for 24:00 minutes of:
1) 15/12 Calories bike erg (:45s)
2) 8 Shoulder to overhead @ 50% of 1RM jerk
3) 16/13 Calories row erg
4) 12 Pull-ups (:30s)