WARM-UP

3 Rounds or 10:00 minutes of:
:45s Erg
10 Air squats
10 Banded pull aparts
5+5 1-Arm upright row
5+5 1-Arm dumbbell shoulder press
5+5 1-Arm overhead squats
10 Alternating leg V-ups
5 Box jumps

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SNATCH

Snatch pull + Snatch + Hi-hang snatch.
Build up to a heavy set of (1+1+1) in 12:00 minutes.

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CLEAN

Clean pull + Clean + Squat clean into thruster.
Build up to a heavy set of (1+1+1) in 12:00 minutes.

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STRENGTH

Shoulder press,
4 sets of 8 @ 90% of the heaviest set of 8 reps from last week.

Back squats,
5 sets of 5 @ 70%

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(OPTIONAL) BONUS

Core:

Accumulate total of 60 starfish crunches.

Conditioning:

16-12-8 Reps for quality & minimum rest:
- Behind the neck snatch grip push press
- Back rack lunge steps, alternating legs
- High box jumps