WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Erg
10 Medball bearhug squat jumps
5+5 1-legged deadlifts
5 Muscle snatches
5 Overhead squat
:30s Wallsit hold

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SNATCH

3 Rounds of:
3 Snatches @ 74-76%
2 Snatches @ 76-78%
1 Snatch @ 78-80%
Rest 1:00 min between sets.

These are “wave sets”. In one round you’re going to do a set of 3, followed by set of 2 and lastly one single. Rest 1 minute after each set. The lifts throughout the workout will go like this: 3-2-1-3-2-1-3-2-1.
Aim for the target weights, but also try and increase the weight slightly each round.

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STRENGTH

4 Sets of
4 Front squats right into 8 Back squats @ 80% (of front squat 1RM)
Rest 2:00 min between sets.

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(OPTIONAL) BONUS WORK

ACCESSORY

Offset weighted split squats,
3-4 x 6/6 (moderate)

1-Arm deficit kettlebell deadlifts,
3-4 x 8/8 (moderate)

Snatch grip bent over row,
3-4 x 8 (moderate)

Lu-raises,
3-4 x 12 (moderate)

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CONDITIONING

4 Rounds of 3:00 minutes on, 1:00 min off:
20/15 Calories row, damper set 10
15 Sumo deadlift hi-pulls with kettlebell (heavy)
Max reps weighted 1-arm suitcase box step-ups in the remaining time. (20” box, heavyish dumbbell)