WARM-UP

Every minute on the minute for 12:00 minutes of:
1) :45s Row
2) 5 Behind the shoulder press with snatch grip + 5 Overhead squats + 5 Snatch balance
3) 10 Medball bearhug squat jumps
4) :20s L-sit hang or hollow hold

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STRENGTH



Bamboo overhead squats,
3 x 8 (light)

Overhead squats,
2 x 6 @ 67%
2 x 6 @ 69%
6 @ 71%
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.

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 10 (hard)

Snatch grip romanian deadlifts,
4 x 8 (hard)

Strict pull-ups,
4 x Max reps

Seated high box jumps,
14-16 total reps.


OR

CONDITIONING

7 Rounds for time:
20/15 Calories row
15 Wallball shots
10 Toes to bar
5 Clean and jerks @ 60% (of C&J 1rm)