WARM-UP



3:00-5:00 min bike erg

Then 3 rounds of:
10 Lu raises
10/10 1-Legged deadlifts with barbell
5 Hang muscle snatches
5 Overhead squats
3 Slow snatches
:20s L-sit hang or hollow hold

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STRENGTH

Bamboo overhead squats,
3 x 8 (light/moderate)

Overhead squats,
6 @ 70%
6 @ 72%
6 @ 74%
6 @ 76%

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SNATCH


Build up to a heavy set of 2 Snatch pulls + Snatch + Snatch balance in 15:00 minutes.
2 sets with the same weight before adding more weight to the barbell.

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CLEAN AND JERK



Build up to a heavy set of 2 split jerks in 15:00 minutes.
2 sets with the same weight before adding more weight to the barbell.

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BONUS WORK


ACCESSORY


Behind the neck push press with snatch grip,
4 x 8 (hard)

Snatch grip romanian deadlifts,
4 x 6 (hard)

Strict pull-ups,
4 x Max reps

Seated high box jumps,
12-14 total reps.


OR


CONDITIONING

18-15-12 Reps for quality & minimum rest of:
Snatch grip behind the neck push press
Back rack weighted lunges
High box jumps

Use weight that is 60-65% of your 1 rep max snatch