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

---

STRENGTH



Bamboo overhead squats,
3 x 8 (light)

Overhead squats,
4 x 5 @ 60%
Lift every 2:00 minutes.

____


SNATCH

Every minute on the minute for 12:00 minutes of:
Snatch pull + hang snatch + Snatch @ 65%

___

CLEAN & JERK

Every minute on the minute for 12:00 minutes of:
Clean pull + Floating clean + Front squat + Clean + Split jerk @ 60%

---

(OPTIONAL) BONUS WORK



ACCESSORY


Lu raises,
3 x 8 (light)

Snatch grip 1-legged romanian deadlifts,
3 x 8 (easy)

Strict pull-ups,
4 x Max reps

Seated high box jumps,
12-14 total reps.


---



CONDITIONING

20 minutes for quality & minimum rest of:
20 Calories bike erg
50 Double-unders
10 Dumbbell split snatches (moderate), alternating arms
10 Hang clean and split jerks (moderate), alternating arms