WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Erg
20 Banded pull aparts
14 Dumbbell snatches, alternating arms
7+7 1-Arm overhead squats
7+7 Windmills
20 Birddogs

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STRENGTH

Bamboo overhead squats,
4 x 6 (moderate)

Overhead squats,
2 x 3 @ 83%
2 x 3 @ 85%
2 x 3 @ 88%
3 @ 90%

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SNATCH

Build up to a heavy set of (Snatch pull + Snatch) in 15:00 minutes.
• 2 sets with the same weight before adding more weight to the barbell.

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CLEAN & JERK

Build up to a max weight in a complex of 1 Clean + 1 Front squats + 1 jerk in 15:00 minutes.

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BONUS WORK

ACCESSORY

Snatch grip sotts press,
3-4 x 8 (hard)

Weighted hip extensions,
3-4 x 18 (hard)

Strict pull-ups,
3-4 x Max reps

Weighted seated high box jumps,
16-18 total reps.

OR

CONDITIONING

“Holleyman”

30 Rounds for time:
5 Wallball shots 20/14lb
3 Handstand push-ups
1 Power clean 100/70kg