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 (Hang snatch + Low hang snatch + Snatch) @ 71-76%
Lift every 1:30 min

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STRENGTH

Back squat,

8 @ 66%
8 @ 68%
8 @ 70%
8 @ 72%

Front squat,
5 @ 70%
5 @ 74%
5 @ 78%

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(OPTIONAL) BONUS WORK

ACCESSORY



Bulgarian split squat,
4 x 8/8 (Hard)

1-Legged romanian deadlifts with dual dumbbells,
4 x 8/8 (Hard)

Barbell forward raise,
4 x 10 (moderate)

Dumbbell pullover,
4 x 12 Hard)

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CONDITIONING

4 Rounds for time of:
20 Burpee box jump overs 24”/20”
20 Pull-ups