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,
2 x 5 @ 76%
2 x 5 @ 79%
5 @ 82%

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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 10 (hard)

Snatch grip romanian deadlifts,
4 x 8 (hard)

Strict pull-ups,
4 x Max reps

Seated high box jumps,
14-16 total reps.

OR

CONDITIONING

7 Rounds for time:
20/15 Calories row
15 Sit-ups
10 Deadlifts 60/40kg
5 Push jerks 60/40kg*
*40-50% of Clean and jerk 1 rep max