WARM-UP

3 Rounds or 10:00 minutes of:
:45s Erg
10 Barbell upright row, snatch grip
8 Overhead squats
6 Sotts press
4 Slow snatches
5 High box jumps
28 Jack knives

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SNATCH

Every minute on the minute for 15:00 minutes of:
3 @ 65%
2 @ 68%
1 @ 71%

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CLEAN AND JERK



Every minute on the minute for 15:00 minutes of:
1 + 2 @ 65%
1 + 2 @ 68%
1 + 1 @ 71%

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BACK SQUAT

7 sets of back squat singles.
Climbing weight up to a heavy, but fast single.

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(OPTIONAL) BONUS

Core:

Accumulate total of 100 starfish crunches.
Split anyhow.

Conditioning:

24-18-16 Reps for quality & minimum rest:
- Behind the neck snatch grip push press
- Back rack lunge steps, alternating legs
- High box jumps