WARM-UP

15 minutes for quality & minimum rest of:
:45s Erg of choice
20 Bodyweight lunges
10+10 1-Arm dumbbell snatches
8+8 1-Arm overhead squats
6+6 Windmills
3-5 High box jumps

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SNATCH

Build up to a heavy weight in a complex of Muscle snatch + Push press behind the neck + Overhead squat in 12:00 minutes.

Build up to a heavy, but fast weight in a complex of Snatch + Snatch drop in 12:00 minutes.

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STRENGTH

4 Sets of 3 Front squats right into 5 Back squats @ 60% (of 1 rep max front squat)
Lift every 2:00 min

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(OPTIONAL) BONUS WORK

ACCESSORY

Bulgarian split squat,
3 x 6/6 (easy)

1-Legged romanian deadlifts with dual dumbbells,
3 x 6/6 (easy)

Barbell forward raise,
3 x 8 (easy)

Dumbbell pullover,
3 x 8 (easy)

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(OPTIONAL) CONDITIONING

20:00 minutes for quality & minimum rest of:
30/21 Calories bike or row
20 Knees over toes lunges
6+6 1-Legged deadlifts
10 Jefferson curls
20 Banded pull aparts
6+6 1-Arm half kneeling kettlebell bottom up presses