WARM-UP

3x
15/12 Calories row
10 Box jump over with stepdown
10 Lu raises (light)
6 Snatch grip upright row
6 Overhead squats
6 Sotts press
3 Slow snatches
:20s L-sit hang

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SNATCH



4 Rounds of:

3 sets of 2 snatches @ 75%
Lift every :30s.
Rest 2:00 minutes between rounds.

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CLEAN AND JERK


10 sets of clean + 2 split jerks with 2s pause @ catch on the first jerk.
75% of jerk 1RM.
Lift every 1:30.


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STRENGTH

Push press,
2 x 6 @ @ 72%
2 x 6 @ 75%
Rest 1-2 minutes between sets.

Snatch grip deadlifts,
4 x 6 (hard)

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ACCESSORY

Seated shoulder press (no back support) with dual dumbbells,
4 x 10 (hard)

Chest supported bilateral row with dumbbells,
4 x 10 (hard)

Hamstring raise,
4 x 8 (hard)

Meadow raise,
4 x 8 (hard)

Elevated feet plank hold,
4 x 1:00 min

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(OPTIONAL) CONDITIONING



4 Rounds for time:
25/20 Calories row
20 Alternating arm dumbbell snatches 22,5/15kg
15m 1-Arm overhead walking lunges. (7,5m posts)