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

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SNATCH

3 Rounds of:
1 Snatch @ 86-88%
1 Snatch @ 88-90%
1 Snatch @ 90-92%
Rest 1:00-2:00 min between sets.

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STRENGTH

5 Sets of
2 Front squats right into 4 Back squats @ 100% (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 8/8 (hard)

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

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

Sotts press,
3-4 x 6 (moderate)

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CONDITIONING

For time:

30/21 Calories row
30 Bar over burpees
30 Overhead squats, 50/35kg