WARM-UP


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

1) 15/12 Calories row
2) 5-8 Squat snatches
3) 5-8 Squat cleans
4) 5-8 Jerks with pause @ catch

---

SNATCH


In 15:00 minutes, build up to max weight in a complex of (Snatch pull + Snatch) in 15:00 minutes.

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

---



CLEAN AND JERK



In 15:00 minutes, build up to a max weight in a complex of:
(Clean + Jerk)

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

---

ACCESSORY

Skull crusher,
4 x 10 (hard)

Barbell bicep curl,
4 x 12 (hard)

Romanian deadlift with dumbbells,
4 x 12 (hard)

Barbell forward raise,
4 x 10 (Hard)

Sideplank hip touches,
4 x 15/15


---



(OPTIONAL) CONDITIONING



4 Rounds for time:
20/15 Calories Echo bike
10 Sandbag cleans
30m Sandbag bearhug carry