WARM-UP



3x
15/12 Calories row
10 Medball bearhug squat jumps
10 Overhead squats
5 Push-ups into downward dog
20 Freestanding / elevated shoulder taps
16 Alternating leg V-ups

---

SNATCH



Build up to a 1 rep max snatch in 15:00 minutes.

---


CLEAN AND JERK



Build up to a 1 rep max clean & jerk in 15:00 minutes.

---

ACCESSORY

Skull crusher,
3 x 10 (easy)

Barbell bicep curl,
50 reps in as few sets as possible

Romanian deadlift with dumbbells,
3 x 12 (easy)

Barbell forward raise,
3 x 10 (easy)

Sideplank hip touches,
3 x 15/15

---

(OPTIONAL) CONDITIONING

3 Rounds for time:
50/40 Calories bike
40 Body weight lunges
30 Kettlebell swings, 24/16kg