A) Snatch

Primer: 4 x "3-Position snatch"
- Above knee, below knee and floor
- Start light and increase weight each set.
- Aim for fast anf controlled lifts.

Worksets:

Build up to a heavy snatch single in 10:00 minutes.
Then 5 sets of 1 @ 90-95%.

B) Clean and jerks

Primer: 4 x "Clean pull + Floating clean + Clean + Jerk
- Start light and increase weight each set.
- Aim for fast anf controlled lifts.

Worksets:

Build up to a heavy clean and jerk single in 10:00 minutes.
Then 5 sets of 1 clean & jerk @ 90-95% of 1RM.

C) Accessory:

3-5x

10 Monster walk forward
10 Monster walk backwards
10+10 Plank with lateral band row
6-10/Side seated 1-arm dumbbell shoulder press
:30s hollow hold

(Optional) Bonus:

As many reps as possible in 15:00 minutes of:
40/32 Calories row
20 Dumbbell snatches, alternating arms
15+15 1-Arm overhead lunges

You choose the weight. Aim for a weight that you can go unbroken with.