WARM-UP

3x
15/12 Ski erg
10 Box jumps with step down
:30s Wallsit
10 Lu raises (light)
6 Sotts press
6 Overhead squats
3 Slow snatches
:20s Flutter kicks

---

SNATCH



Primer,
Climb up to a heavy, but fast set of (Snatch pull + Snatch + Hi hang snatch)* in 10:00 min.
Pause at knee & at catch

Hang snatches,
Build up to 2 rep max hang snatch for the day in 10:00 minutes.

Then 3 sets of 3 @ 90-95% of the heaviest of 2.
Lift every 1:15.

---



CLEAN AND JERK


Primer,

Climb up to a heavy, but fast set of (Power clean + Front squat + Clean + Jerk) in 10:00 minutes.
Pause at catch in all the movements

Clean,
Every minute on the minute for 4:00 minutes of: 2 Cleans @ 86-88%

Rest 2:00 minutes

Every minute on the minute for 4:00 minutes of: 2 Cleans @ 88-90%

Jerk,
Split jerk 5 sets of 4 @ 81%
Rest 1-2 minutes between sets. 


---

ACCESSORY

Banded monsterwalk,
4 x 15m forward/15m backwards


GHD sit-ups,
4 x 20

Sotts press,
4 x 10 (hard)

Lu raises,
4 x 10 (moderate)

Seated high box jumps,
4 x 2-3

---



(OPTIONAL) CONDITIONING



120 Wallball shots for time.
5 Burpees everytime you drop the ball