WARM-UP

Every minute on the minute for 12 minutes of:
1) :45s Row
2) 5 1-Arm upright row + 5 1-Arm overhead squats
3) 6-10 Box jump/step overs with step down
4) :30s Wallsit hold

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SNATCH

10 Sets of (Hi-hang snatch + Hang snatch + Snatch) @ 65-70%
Lift every 1:30 min

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STRENGTH

Back squat,
2 x 4 @ 66%
2 x 4 @ 68%
2 x 4 @ 70%

Front squat,
2 x 5 @ 60%
5 @ 65%
5 @ 70%

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(OPTIONAL) BONUS WORK

ACCESSORY

Bulgarian split squat,
4 x 6/6 (moderate)

1-Legged romanian deadlifts with dual dumbbells,
4 x 6/6 (moderate)

Barbell forward raise,
4 x 8 (moderate)

Dumbbell pullover,
4 x 8 (moderate)

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CONDITIONING

5 Rounds of 2:00 minutes on, 1:00 min off:
18/14 Calories row
Max reps weighted box step-overs in the remaining time.
Moderate weight dumbbells.