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

---

SNATCH

Every minute on the minute for 5:00 minutes of: 3 Snatches @ heaviest set of 3 snatches from week 5.

Every minute on the minute for 5:00 minutes of: 2 Snatches @ heaviest set of 2 snatches from week 6.

Every minute on the minute for 5:00 minutes of: 1 Snatch @ heaviest set of 2 snatches from week 7.

No touch and go,
No letting go on 3’s and 2’s.

---

STRENGTH

Back squats,
4 x 6 @ 80% of the heaviest set of 2 back squats from last week.

---

(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