12:00 minutes for quality & minimum rest of:
:45s Erg
20 Banded pull aparts
10 Dumbbell snatches, alternating arms
5+5 1-Arm overhead squats
5+5 Windmills
20 Birddogs

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SNATCH

Primer:

Build up to a heavy, but fast set of “Snatch + snatch drop” in 5-7 sets.

Worksets:

Build up to snatch 1 rep max in 5-7 sets.
Then 3 x 1 @ 89-92%
Rest 1-2 minutes between sets.

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CLEAN & JERK

Build up to clean and jerk 1 rep max in 5-7 sets.
Then 3 x 1 @ 89-92%
Rest 1-2 minutes between sets.

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STRENGTH

Bamboo overhead squats,
4 x 6 (moderate)

Overhead squats,
2 x 3 @ 77%
2 x 3 @ 80%
2 x 3 @ 83%
3 @ 85%

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BONUS WORK

ACCESSORY

Windmills,
3-4 x 6/6 (moderate)

Snatch grip sotts press,
3-4 x 6 (moderate)

Weighted hip extensions,
3-4 x 12 (hard)

Hip flexor raises,
3-4 x 8/8 (moderate)

Strict pull-ups,
3-4 x Max reps

Weighted seated high box jumps,
12-14 total reps.