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) @ 75-78%
Lift every 1:30 min

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STRENGTH

3 Sets of 7 Front squats right into 13 Back squats @ 65% (of front squat 1RM)
Rest 2:00 min between sets.

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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 8 (hard)

OR


CONDITIONING

5 Rounds of 3:00 minutes on, 1:00 min off:
12 Toes to bar
15/12 Calories row
8+8 1-Arm overhead lunges (moderate)
Max reps wallball shots in the remaining time

Moderate weight. Scale rounds to 4 or 3 if needed.