WARM-UP

Every minute on the minute for 12:00 minutes of:
1) :45s bike erg
2) 5 Behind the shoulder press with snatch grip + 5 Overhead squats + 5 Snatch balance
3) :20s L-sit hang or hollow hold
4) 6-10 Box step/jump overs with step down

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STRENGTH



Bamboo overhead squats,
3 x 8 (light)

Overhead squats,
2 x 4 @ 66%
2 x 4 @ 68%
2 x 4 @ 70%
Lift every 2:00 minutes.

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SNATCH

Build up to a heavy set of Snatch pull + Snatch + Snatch balance 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 heavy set of 3 “touch and go” split jerks in 15:00 minutes.
- 2 sets with the same weight before adding more weight to the barbell.

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(OPTIONAL) BONUS WORK




ACCESSORY


Behind the neck push press with snatch grip,
4 x 8 (hard)

Snatch grip romanian deadlifts,
4 x 6 (hard)

Strict pull-ups,
4 x Max reps

Seated high box jumps,
12-14 total reps.

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CONDITIONING

15-12-9 Reps for quality & minimum rest of:
Snatch grip behind the neck push press
Back rack weighted lunges
High box jumps

Use weight that is 60-65% of your 1 rep max snatch