WARM-UP

Every minute on the minute for 12:00 minutes of:
1) :45s Row
2) 5 Behind the shoulder press with snatch grip + 5 Overhead squats + 5 Snatch balance
3) 10 Medball bearhug squat jumps
4) :20s L-sit hang or hollow hold

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STRENGTH

Bamboo overhead squats,
3 x 8 (light)

Overhead squats,
4 x 5 @ 65%
Lift every 2:00 minutes.

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SNATCH

Every minute on the minute for 12:00 minutes of:
Snatch pull + hang snatch + Snatch @ 68%

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CLEAN & JERK

Every minute on the minute for 12:00 minutes of:
Clean pull + Floating clean + Front squat + Clean + Split jerk @ 65%