WARM-UP



3 rounds of:
:45s row erg
5 Upright rows
5 Overhead squats
5 Snatch grip sotts press behind the neck
5 Low hang snatches
:45s ski erg
3 Burpees
3-5 Chin-ups
3 High box jumps

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SNATCH

Worksets:
3 sets of 2 @ 82%
2 sets of 2 @ 86%
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 @ 82%
2 sets @ 86%
Percentage of C&J 1RM
Lift every 2:30

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BACK SQUAT

Back squats,

4 @ 81%
3 @ 84%
2 @ 86%
4 @ 83%
3 @ 86%
2 @ 88%

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(OPTIONAL) BONUS

Accessory work:

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 row (:45s)
2) 3+3 Strict chin-ups*
3) 12/9 Calories ski erg
4) 5-7 Devils press 22,5/15kg (:30s)

Two unbroken sets of 3 strict chin-ups with one quick break between sets.