WARM-UP:


3x
15/12 Calories row
10 Medball bearhug squat jumps
10 Overhead squats
5 Push-ups into downward dog
20 Shoulder taps
12 Alternating leg V-ups

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SNATCH



In 15:00 minutes, build up to max weight in a complex of Snatch pull + Snatch + 3 Overhead squats in 15:00 minutes.

Then 3 x (1+1+3) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.


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CLEAN AND JERK



In 15:00 minutes, build up to a max weight in a complex of:

(Clean + 3 Front squats + 2 Jerks + 2 Front squats + Jerk)

Then 3 x (1+3+1+2+1) @ 90% of the heaviest set completed.
Rest 2:00 minutes between sets.

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ACCESSORY

Skull crusher,
4 x 10 (hard)

Barbell bicep curl,
4 x 12 (hard)

Romanian deadlift with dumbbells,
4 x 10 (hard)

Barbell forward raise,
4 x 6 (Hard)

Sideplank hip touches,
4 x 15/15


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(OPTIONAL) CONDITIONING



5 Rounds for time:
3 Wall walks
8 GHD Sit-ups
8 Box jumps 24/20”