WARM-UP

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

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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 1 rep max in 15:00 minutes

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CLEAN & JERK

Primer:

Build up to a heavy, but fast set of “Clean + 2 Split jerks” in 5-7 sets.

Build up to 1 rep max in 15:00 minutes

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BONUS WORK

CONDITIONING

As many reps as possible in 30:00 minutes of:
2000/1600m bike erg
50 Broomstick lunges
500/400m row
50 Kettlebell swings, 16/12kg