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) @ 68-73%
Lift every 1:30 min

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STRENGTH


Front squat,
5 @ 65%
5 @ 69%
5 @ 74%

Back squat,
2 x 6 @ 67%
2 x 6 @ 69%
6 @ 71%

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(OPTIONAL) BONUS WORK

ACCESSORY



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

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

Barbell forward raise,
4 x 8 (moderate)

Dumbbell pullover,
4 x 10 Hard)

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CONDITIONING

As many reps as possible in 10:00 minutes of:
10 Toes to bar
10 Dual dumbbell cleans, 2 x 15/10kg
10 Ddal dumbbell front rack lunges, alternating legs