WARM-UP

3 Rounds or 10:00 minutes of:
:45s Row
10 Barbell upright row, snatch grip
8 Overhead squats
6 Sotts press
4 Slow snatches
4 High box jumps
24 Jack knives

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SNATCH


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

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CLEAN & JERK

Every minute on the minute for 4:00 minutes:
2 Cleans @ 82-84%

Rest 3:00 minutes.

Every minute on the minute for 4:00 minutes:
2 Cleans @ 84-86%.

Split jerk,
5 sets of 5 @ 70-75%

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STRENGTH

Shoulder press,
5 x 4 @ 90% of the heaviest set of 4 from last week.

Back squats,
Sets of 3, climb up to 89%"

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(OPTIONAL) BONUS

3-4 Rounds of:
10 Strict pull-ups
10 Seated barbell shoulder press
30 Cyclist ab crunches
20 Glute bridges
10+10 Banded bird dogs

Conditioning:

5 Rounds for max reps:

In 2:00 minutes:
20/15 Calories row
Max reps devil’s press in the remaining time.
1:00 min rest between rounds.