WARM-UP

3x
15/12 Calories row
10 Box jump over with stepdown
10 Lu raises (light)
6 Snatch grip upright row
6 Overhead squats
6 Sotts press
3 Slow snatches
:20s L-sit hang

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SNATCH



Every minute on the minute for 10:00 minutes of:
2 Snatches @ 70%
2-3s pause at catch on the first snatch.

Snatch grip deadlift,
4 x 4 (moderate)

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CLEAN AND JERK

6 Sets of (2+2) @ 65%
2 Cleans & 2 Jerks
- Rest 1-2 min between sets.
- Deadstop cleans: no tng. "

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STRENGTH:

Push press,
3 x 5 @ 60%



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ACCESSORY

Seated shoulder press with dual dumbbells,
3 x 10 (moderate)

Bilateral bent over row with dumbbells,
3 x 10 (moderate)

Romanian deadlifts with dumbbells,
3 x 10 (moderate)

Meadow raise,
3 x 6 (easy)

Plank hold,
4 x 1:00 min.

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CONDITIONING:

For time:
9-7-5 reps of
Calories Echo bike
Thrusters
Bar facing burpees

Rest 2:00 minutes

9-7-5 reps of
Calories Echo bike
Thrusters
Bar facing burpees

Choose a light to moderate weight