WARM-UP

3 Rounds or 10:00 minutes of:
:45s Erg
10 Barbell upright row, snatch grip
8 Overhead squats
6 Sotts press
4 Hang snatches
3 High box jumps
20 Flutter kicks

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SNATCH

Primer:
3-Position snatch.
(Above knee, below knee, floor)
You choose the weight, but focus on speed, control and good technique.
3-5 sets / 8:00 minutes

Worksets:
Snatches,
3 x 3 @ 72%
3 x 2 @ 76%
3 x 1 @ 80%
Lift every minute on the minute.

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STRENGTH

Shoulder press,
6 rep max in 3-4 sets.
Then 4 x 6 @ 90% of the heaviest set of 6.

Push press,
2 x 8 @ 70%
2 x 6 @ 74%
Lift every 2:00

Back squats,
5 @ 72%
4 @ 74 %
3 @ 77%
5 @ 75 %
4 @ 77 %
3 @ 80%
Lift every 2:00

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(OPTIONAL) BONUS

Accessory:

4 Rounds of:
15 Banded pull-ups
10 Seated z-press with kettlebells
20 Alternating leg V-ups
12 Toes up romanian deadlifts
12 Cyclist squats
10-15 Back extensions on GHD
Rest 1:00 min between rounds.

Conditioning:

As many reps as possible in 15:00 minutes of:
1-2-3… Squat snatches @ 50%
5 Pull-ups
10 Push-ups
15 Air squats

Add 1 squat snatch after each round of “Cindy”.