WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Row
5+5 1-Arm upright row
5+5 1-Arm overhead squats
5+5 Windmills
10 Alternating leg V-ups
:30s Wallsit hold

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SNATCH

8 Sets of (2 Low hang snatches + 1 Snatch) @ 78-81%
Lift every 1:30 min

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STRENGTH

3 Sets of
7 Front squats right into 13 Back squats @ 70% (of front squat 1RM)
Rest 2:00 min between sets.

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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 8 (moderate)

Dumbbell pullover,
4 x 10 (hard)

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CONDITIONING

As many reps as possible in 10:00 minutes of:
12 Toes to bar
12 Dual dumbbell cleans, 2 x 20/15kg
12 Dual dumbbell front rack lunges, alternating legs