WARM-UP



12 minutes for quality & minimum rest of:
:45s row
15 Air squats
15 Banded pull aparts
5 Muscle snatches
5 Snatch grip behind the neck shoulder presses
5 Overhead squats
5 Behind the neck snatch grip sotts press

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SNATCH



Every minute on the minute for 5:00 minutes of: 3 Snatches @ heaviest set of 4 snatches from week 1.

Every minute on the minute for 5:00 minutes of: 2 Snatches @ heaviest set of 4 snatches from week 2.

Every minute on the minute for 5:00 minutes of: 1 Snatch @ heaviest set of 3 snatches from week 3.

No touch and go
No letting go on 3’s and 2’s.

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STRENGTH



Back squats,
4 x 8 @ 80% of the heaviest set of 3 back squats from last week.

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(OPTIONAL) BONUS



3 Rounds of:
8-12 Strict pull-ups or bilateral bent over row
8+8 1-Arm dumbbell external rotations
10 Spanish squats
10 Dumbbell pull overs
10 Ironclad abs
10 Weighted back extensions or Reverse hypers.