WARM-UP

3 Rounds or 10:00 minutes of:
:45s Erg
10 Air squats
10 Banded pull aparts
5+5 1-Arm upright row
5+5 1-Arm dumbbell shoulder press
5+5 1-Arm overhead squats
10 Alternating leg V-ups
5 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.

Snatches,
3 x 2 @ 72%
3 x 2 @ 75%
3 x 1 @ 79%
Rest 1:00 min between sets

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SHOULDER PRESS & PUSH PRESS

Shoulder press,
8 rep max in 3-4 sets.
Then 3 x 8 @ 90% of the heaviest set of 8 reps.

Push press,
2 x 10 @ 62%
2 x 8 @ 68%
6 @ 72%

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BACK SQUATS

8 @ 68%
2 x 6 @ 76%
2 x 6 @ 79%
Rest 2:00 min between sets

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(OPTIONAL) BONUS

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:

As many reps as possible in 10:00 minutes of:
12 Dumbbell squat snatches, alternating arms
15 GHD Sit-ups