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

Every minute on the minute for 16:00 minutes of:
3 Snatches @ 74-76%
2 Snatches @ 76-78%
1 Snatch @ 78-80%

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STRENGTH

5 Sets of
2 Front squats right into 4 Back squats @ 70% (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)

Lu-raises,
3-4 x 12 (moderate)

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CONDITIONING

As many reps as possible in 3:00 minutes of:

15/12 Calories Echo bike
12 Overhead squats, 60/40kg
9 Burpee pull-ups

Rest 2:00 min.

As many reps as possible in 3:00 minutes of:

12/9 Calories Echo bike
9 Overhead squats, 60/40kg
7 Burpee pull-ups

Rest 2:00 min.

As many reps as possible in 3:00 minutes of:

9/7 Calories Echo bike
7 Overhead squats, 60/40kg
5 Burpee pull-ups