WARM-UP

3 Rounds or 10:00 minutes of:
:45s Erg
10 Back squats
8 Upright row
6 Muscle snatch
6 Overhead squats
3 Slow snatches
3 High box jumps"

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SNATCH

Primer:
Snatch pull + Snatch + Snatch balance
You choose the weight, but focus on speed, control and good technique.
3-5 sets

Snatch, worksets:

3 x 2 @ 68%
3 x 2 @ 71%
3 x 1 @ 75%
*Rest 1:00 min between sets.

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SHOULDER PRESS & PUSH PRESS

Shoulder press,
4 x 10 @ 90% of the heaviest set of 10 reps from last week.

Push press,
2 x 10 @ 60%
2 x 8 @ 66%

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BACK SQUATS

8 @ 66%
2 x 6 @ 72%
2 x 6 @ 74%

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(Optional) BONUS WORK:

Accessory:

3 Rounds of:
15-20 Banded pull-ups
10+10 Seated 1-Arm shoulder press
:30s Heels over object taps
*Rest 1:00 min between rounds.

3 Rounds of:
10+10 1-Legged deadlift with one kettlebell
10+10 Weighted bulgarian split squats
:30s Strict toes to bar / knee raise / Slow knee tuck
*Rest 1:00 min between rounds.

Conditioning:

21-18–15 Reps for time:
Calories row
Dual dumbbell thrusters

*Goal is to go unbroken on each set of thrusters so choose dumbbells accordingly. Smart on the rower and smooth on the thrusters will get you far!