WARM-UP

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

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SNATCH


3 x 3 @ 84%
3 x 2 @ 88%
3 x 1 @ 90-92%
Lift every minute on the minute

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CLEAN & JERK

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

Rest 3:00 minutes.

Every minute on the minute for 4:00 minutes:
2 Cleans @ 86-88%.

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

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STRENGTH

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

Back squats,
Sets of 3, climb up to 89-92%

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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:

For time:
500/400m row
15 Thrusters 50/35kg
15 Hang power cleans 50/35kg
500/400m row
20 Shoulder to overhead 50/35kg
20 Box jumps 24/20”
500/400m row