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,

Snatch
3 x 3 @ 80%
3 x 2 @ 84%
3 x 1 @ 88%
Lift every minute on the minute.

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STRENGTH

Shoulder press,
5 rep max in 3-4 sets.
Then 4 x 5 @ 90% of the heaviest set of 6.

Push press,
2 x 6 @ 81%
2 x 4 @ 86%
3 @ 88%
Lift every 2:00

Back squats,
5 @ 80 %
4 @ 82 %
3 @ 85 %
5 @ 83 %
4 @ 85 %
3 @ 88 %
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.

OR

Conditioning:

Metcon (time)

5 Rounds for time:
10 Sumo deadlift hi-pulls
10 Push press 40/30kg (50% of push press 1 rep max)
10 Pull-ups