WARM-UP

12 minutes for quality & minimum rest of:
:45s row
15 Air squats
15 Banded pull aparts
5 Muscle snatches
5 Snatch grip behind the neck shoulder presses
5 Overhead squats
5 Behind the neck snatch grip sotts press

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SNATCH

Snatch, sets of 2.
• No touch and go
• No letting go
• 2 x same weight before adding more weight
• Add weight until the movement starts to slow down.
• Focus on technique and consistency
• 20:00 minutes. Lift every 2:00 min.

Deficit snatch pulls, 4 x 3 (hard)

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STRENGTH
Tempo back squats,

Build up to a set of 2 tempo back squats with 2 “reps in reserve” (RIR) in 15:00 minutes.

Tempo (3:3:X:1):
3s descend
3s pause at bottom squat and reset.

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(OPTIONAL) BONUS

3 Rounds of:
8-12 Strict pull-ups or bilateral bent over row
6+6 1-Arm dumbbell external rotations
8+8 Bulgarian split squats
8+8 1-Legged romanian deadlifts
12 Weighted hip extensions
12 Ironclad abs
15m+15m 1-Arm suitcase carry