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

Snatch,
3 x 3 @ 76%
3 x 2 @ 80%
3 x 1 @ 84%
Lift every minute on the minute.

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SHOULDER PRESS & PUSH PRESS

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

Push press,
2 x 6 @ 78%
3 x 4 @ 83%
Lift every 2:00

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BACK SQUAT

Back squats,
5 @ 76%
4 @ 78 %
3 @ 81%
5 @ 79 %
4 @ 81 %
3 @ 84%
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:

Metcon (reps)

6 Rounds of 2:00 minutes work with 1:00 min rest between rounds:
18/15 Calories row
Max reps Devil’s press in the remaining time.

Choose moderate weight dumbbells.