WARM-UP



12 minutes for quality & minimum rest of:
:45s row
15 Air squats
15 Banded pull aparts
5 Muscle snatches
5 Snatch grip behind the neck shoulder presses
5 Overhead squats
5 Behind the neck snatch grip sotts press"

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SNATCH

Snatch, sets of 4.
No touch and go
No letting go
2 x same weight before adding more weight
Add weight until the movement starts to slow down.
Focus on technique and consistency
20:00 minutes. Lift every 2:00 min.

Snatch grip deadlifts, 3 x 6 (moderate)

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STRENGTH

Tempo back squats,

Build up to a set of 4 tempo back squats with 4 “reps in reserve” (RIR).
Tempo is (1:3:X:1), which means
1s descend, 3s pause at bottom, squat and reset.
Spend 15-20:00 minutes for this.

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(OPTIONAL) BONUS



3 Rounds of:

8-12 Strict pull-ups or bilateral bent over row
8+8 1-Arm dumbbell external rotations
10 Spanish squats
10 Dumbbell pull overs
10 Ironclad abs
10 Weighted back extensions or Reverse hypers.