WARM-UP

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

1) :45s Erg of choice
2) 12 Dumbbell snatches, alternating arms
3) 10 Dual dumbbell thrusters
4) 5 High box jumps

---

SNATCH


Primer,
Build up to a heavy, but fast set of 3-pos. snatch in 10:00 min.

3-pos. snatch:
Hi-hang snatch + Hang snatch + Snatch

Hang snatches,
build up to a heavy weight for the day in a complex of hang snatch + low hang snatch in 10:00 minutes.

Then 4 x (1+1) @ 90-95% of the heaviest set.
Lift every 1:15.

---

CLEAN AND JERK

Clean,
Every minute on the minute for 4:00 minutes of: 2 Cleans @ 88-90%

Rest 2:00 minutes

Every minute on the minute for 4:00 minutes of: 2 Cleans @ 90-92%

Jerk,
2 x 3 @ 81%
2 x 3 @ 84%
3 @ 87%
Lift every 2:00 min

---

ACCESSORY


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


GHD sit-ups,
4 x 20

Sotts press,
4 x 8 (hard)

Lu raises,
4 x 10 (moderate)

Weighted seated box jumps,
4 x 2-3

---


(OPTIONAL) CONDITIONING



For time:

50 Front rack lunges with kettlebell 32/24kg
50 Kettlebell swings 32/24kg
50 Burpees