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

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SNATCH



4 Rounds of:

3 sets of 2 snatches @ 85-88%
Lift every :30s.
Rest 2:00 minutes between rounds.


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CLEAN AND JERK


10 sets of clean + front squat +jerk. 87-89% of jerk 1RM.
Lift every 1:30.


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STRENGTH



Push press,
2 x 3 @ 83%
2 x 3 @ 86
3 @ 89%
3 @ 92%

Snatch pulls,
6 x 2 (hard)

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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.


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(OPTIONAL) CONDITIONING

For time:
15-12-9 Overhead squats
18-15-12 Wallball shots
21-18-15 Calories bike erg

Choose moderate weights for the overhead squats.