WARM-UP

Every minute on the minute for 12:00 minutes of:

1) 15/12 Calories row
2) 10 Box jump over with step down
3) 5 Push-ups into downward dog
4) 3 Muscle snatches + 3 Behind the neck shoulder press + 3 Overhead squats + 3 Squat snatches

---

SNATCH



4 Rounds of:

3 sets of 2 snatches @ 82-85%
Lift every :30s.
Rest 2:00 minutes between rounds.

---



CLEAN AND JERK


10 sets of clean + front squat +jerk. 85-87% of jerk 1RM.
Lift every 1:30.


---

STRENGTH



Push press,
2 x 3 @ 80%
2 x 3 @ 83%
3 @ 86%
3 @ 89%

Snatch pulls,
5 x 3 (hard)

---



ACCESSORY

Seated shoulder press (no back support) with dual dumbbells,
4 x 8 (hard)

Chest supported bilateral row with dumbbells,
4 x 8 (hard)

Hamstring raise,
4 x 10 (hard)

Meadow raise,
4 x 8 (hard)

Plank on rings,
4 x 1:00 min.

---



(OPTIONAL) CONDITIONING

4 Rounds for time:
15/12 Calories row
5 Squat snatches
5 Thrusters
5 Clean and jerks
15/12 Calories row
Rest 2:00 minutes between rounds.

M: 60kg
N: 40kg