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

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SNATCH

Primer,
Snatch + Behind the neck snatch grip push press + Snatch balance. Build up to workset weights.

Worksets,
4 x 2 snatches @ 88%
Rest 2:00 min between sets

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CLEAN AND JERK

Primer:
Clean pull + Hang clean + Split jerk with 2s pause at catch.
Climb up to workset weight.

Worksets:
Hang clean & jerk,
5 x 1 @ 93%
Lift every 2:00 min.

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STRENGTH

Hatch, 7/1

Back squat,
5 @ 70%
5 @ 80%
2 @ 85%
3 @ 90%
1 @ 100%

Front squat,
5 @ 65%
4 @ 75%
4 @ 80%
4 @ 85%

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(OPTIONAL) BONUS

Push press,
4 x 4 @ RPE 8-9

Pull-ups,
3-4 x Max reps (Use bands if needed. Target rep range 8-12

Core:
3 Rounds of:
20 V-ups
30 Flutter kicks
20 Candle stick toe touches
Rest 1:00 min between rounds.