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"

---

SNATCH



4 Rounds of:

3 sets of 2 snatches @ 75%
Lift every :30s.
Rest 2:00 minutes between rounds.

---



CLEAN AND JERK


10 sets of clean + 2 split jerks with 2s pause @ catch on the first jerk. 75% of jerk 1RM.
Lift every 1:30.
"

---

STRENGTH:

Push press,
2 x 8 @ @ 68%
2 x 8 @ 70%
Rest 1-2 minutes between sets.

Snatch grip deadlifts,
4 x 10 (hard)

---

ACCESSORY:

Seated shoulder press with dual dumbbells,
4 x 10 (hard)

Bilateral bent over row with dumbbells,
4 x 10 (hard)

Hamstring raise,
4 x 10 (hard)

Meadow raise,
4 x 8 (hard)

Plank hold,
4 x 1:00 min.

---

(OPTIONAL) CONDITIONING



5 Rounds for time:
10 Alternating arm dumbbell snatches
10 Dual dumbbell thrusters
10 Dual dumbbell clean and press

Choose moderate weight dumbbells