WARM-UP



3x
15/12 Calories row
10 Box jump over with stepdown
10 Lu raises (light)
6 Snatch grip upright row
6 Overhead squats
6 Sotts press
3 Slow snatches
:20s L-sit hang

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SNATCH


Every minute on the minute for 10:00 minutes of:
2 Snatches @ 74%
2-3s pause at catch on the first snatch.

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CLEAN AND JERK

6 Sets of (2+2) @ 71%
2 Cleans & 2 Jerks
Rest 1-2 min between sets.
Deadstop cleans: no tng.

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STRENGTH


Push press,
3 x 5 @ 64%

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ACCESSORY

Seated shoulder press with dual dumbbells,
3 x 10 (moderate)

Bilateral bent over row with dumbbells,
3 x 10 (moderate)

Romanian deadlifts with dumbbells,
3 x 10 (moderate)

Meadow raise,
3 x 6 (easy)

Plank hold,
4 x 1:00 min.

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(OPTIONAL) CONDITIONING


Every minute on the minute for 10:00 minutes of:
10/8 Calories echo bike (all out efforts)

Rest 3:00 min

6 Rounds for time:
10/8 Calories Echo bike
3 Power cleans
3 Front squats
3 Push jerks

M: 60kg N:40kg