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 deadlift + Snatch + Hang snatch. Build up to workset weights.

Worksets,
4 x 2 snatches @ 80%
Rest 2:00 min between sets

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CLEAN AND JERK

Primer:
Clean deadlift + floating hang clean + 2 split jerks.
Climb up to workset weight.

Worksets:
Hang clean & jerk,
5 x 1 @ 82%
Lift every 2:00 min.

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STRENGTH

Hatch, week 3 day 1.

Back squat,
8 @ 65%
8 @ 70%
6 @ 80%
6 @ 85%

Front squat,
5 @ 60%
5 @ 70%
5 @ 75%
5 @ 80%

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(OPTIONAL) BONUS

Push press,
3 x 5 @ RPE 8-9

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

Core:
3 Rounds of:
20 Heels over object taps
20 flutter kicks
20 Alternating leg V-ups
Rest 1:00 min between rounds.