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 + Snatch balance.
Build up to workset weights

Worksets,
4 x 2 snatches @ 90%.
Rest 2:00 min between sets.

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CLEAN AND JERK

Primer,
Clean pull + Hang clean + 2 Split jerks.
Build up to workset weights

Worksets:
Hang clean & jerk,
5 x 1 @ 93-95%
Lift every 2:00 min.

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STRENGTH
Hatch, week 10 day 1

Back squat,
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 75%

Front squat,
5 @ 60%
5 @ 65%
2 x 5 @ 70%

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(OPTIONAL) BONUS

Push press,
4 x 3 @ RPE 8

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

Core:
3 Rounds of:
20 Knee to elbows
:30s Hollow hold
Rest 1:00 min between rounds.