WARM-UP

12:00-15:00 minutes for quality & minimum rest of:
:45s Erg
10 Cossack squats
10 Alternating arm dumbbell snatches
5 Box jumps
5 Muscle snatches
5 Snatch grip behind the neck shoulder press
5 Overhead squats
10 Snatch grip overhead full body twists.

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SNATCH

Primer

Hi-Hang snatch + Hang snatch + Snatch,
Build up to starting weight in 10:00 minutes.

Worksets

Snatch,
8 sets of 3. Lift every 2:00 minutes.

• No tng
• No letting go
• 2 x Same weight before adding more weight
• Climbing weight until lifts start to slow down

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CLEAN & JERK

Primer

Power clean + Front squat + 2-3 Split jerks with pause at the bottom of the dip and the catch. ,
Build up to starting weight in 10:00 minutes.

Worksets

Power clean + Split jerk,
8 x (1+3). Lift every 2:00 minutes..
• 2 x Same weight before adding more weight
• CLimbing weight until lifts start to slow down.

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STRENGTH

Back squat,
3 @ 70%
3 @ 80%
3 @ 90%

Front squat,
EMOM 5: 5 Front squats @ 64%

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BONUS

Strict pull-ups / Banded pull-ups,
4 x Max reps

Seated Arnold press with dumbbells,
3-4 x 15 (moderate)

Core:

3 Rounds,
15 GHD Sit-ups
15 Hip extensions