WARM-UP


3x
15/12 Ski erg
10 Box jumps with step down
:30s Wallsit
10 Lu raises (light)
6 Sotts press
6 Overhead squats
3 Slow snatches
:20s Flutter kicks

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SNATCH


Primer,

Climb up to a heavy, but fast set of (Snatch pull + Snatch + Hi hang snatch)* in 10:00 min.
Pause at knee & at catch

Hi hang snatches,
Build up to 4 rep max hi-hang snatch for the day in 10:00 minutes.
Then 3 sets of 3 @ 90% of the heaviest of 4.
Lift every 1:15.

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CLEAN AND JERK

Primer,


Climb up to a heavy, but fast set of (Power clean + Front squat + Clean + Jerk) in 10:00 minutes.
Pause at catch in all the movements

Clean,

Every minute on the minute for 4:00 minutes of: 2 Cleans @ 80-82%
Rest 2:00 minutes
Every minute on the minute for 4:00 minutes of: 2 Cleans @ 82-84%

Jerk,
Split jerk 5 sets of 5 @ 65%
Lift every 2:00 min


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ACCESSORY


Banded monsterwalk,
4 x 15m forward/15m backwards


GHD sit-ups
4 x 15

Sotts press,
4 x 6 (hard)

Lu raises,
4 x 10 (moderate)

High box jumps,
4 x 2-3


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(OPTIONAL) CONDITIONING



100 Kettlebell swings for time

6 Front rack weighted lunges with the kettlebell every minute on the minute, including minute 0:00