WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Erg
15-20 Air squats
15-20 Banded pull aparts
15-20 Banded overhead tricep extensions
5 Muscle snatches
5 Snatch grip shoulder press behind the neck
5 Overhead squats
:20s L-sit hang from pull-up bar

---

SNATCH

3 Rounds of:
1 Snatch @ 82-84%
1 Snatch @ 84-86%
1 Snatch @ 86-88%
Rest 1:00-2:00 min between sets.

---

STRENGTH

5 Sets of
2 Front squats right into 4 Back squats @ 95% (of front squat 1RM)
Rest 2:00 min between sets.

---

(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)

Sotts press,
3-4 x 6 (moderate)

---

CONDITIONING

3 Rounds of:
70/55 Calories row
20 Weighted box step overs
Rest 2:00 min between rounds

M: 24” Box & 22,5kg dumbbells.
N: 20” Box & 15kg dumbbells.