WARM-UP

3 Rounds of:

:45s Row
15 Banded pull aparts
10+10 1-Arm deadlift with kettlebell
10 Seated Z-press with dual kettlebells
30 Basketball abs
5 High box jumps

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SNATCH

Snatch pull + Snatch + Hi-hang snatch.
Build up to a heavy set of (1+1+1) in 12:00 minutes.

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CLEAN & THRUSTER

Clean pull + Clean + Squat clean into thruster.
Build up to a heavy set of (1+1+1) in 12:00 minutes.

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STRENGTH

Shoulder press,
5 x 5 @ 90% of the heaviest set of 6 from last week.

Back squats,
5 sets of 3 @ 74%.

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(OPTIONAL) BONUS

Core:
Accumulate total of 80 starfish crunches.

Conditioning:

20-14-12 Reps for quality & minimum rest:
- Behind the neck snatch grip push press
- Back rack lunge steps, alternating legs
- High box jumps