WARM-UP

3-5 Min erg of choice.
Then 2 x 5 each movement:
Muscle snatch from hips
No feet hang muscle snatch
No feet hang power snatch with pause @ catch
No feet hang power snatch with pause @ catch + squat
Snatch with pause @ knee and catch

---

SNATCH
Primer,
Snatch deadlift + Muscle snatch + Snatch.
Build up to workset weights.

Worksets:
Every minute on the minute for 8:00 minutes of: Power snatch + Hang power snatch @ 68%

---

CLEAN AND JERK

Primer:
Clean deadlift + Hang power clean + Push press + Split jerk.
Build up to workset weights.

Worksets:
Every minute on the minute for 8:00 minutes of: Hang power clean + 2 Split jerks @ 70%

---

STRENGTH
Hatch, week 12 day 1

Back squat,
5 @ 60%
5 @ 70%
2 x 5 @ 70%

Front squat,
5 @ 65%
5 @ 70%
5 @ 75%

---

(OPTIONAL) BONUS
Push press,
4 x 3 @ RPE 6

Pull-ups,
2 x Max reps (Use bands if needed. Target rep range 8-12

Core:
Accumulate total of 80 Starfish crunches.