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 @ 70%
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 @ 71%

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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 @ 68%.

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BONUS WORK

ACCESSORY

Lu raises,
3 x 8 (light)

Snatch grip 1-legged romanian deadlifts,
3 x 8 (easy)

Strict pull-ups,
4 x Max reps

Seated high box jumps,
12-14 total reps.

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CONDITIONING

As many reps as possible in 25:00 minutes of:
2000/1600m bike erg
50 Broomstick lunges
500/400m row
50 Kettlebell swings, 16/12kg