WARM-UP

Every minute on the minute for 12:00 minutes of:

1) 15/12 Calories row
2) 10 Box jump over with step down
3) 5 Push-ups into downward dog
4) 3 Muscle snatches + 3 Behind the neck shoulder press + 3 Overhead squats + 3 Squat snatches

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SNATCH



4 Rounds of:

3 sets of 2 snatches @ 80%
Lift every :30s.
Rest 2:00 minutes between rounds.

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CLEAN AND JERK


10 sets of clean + front squat +jerk. 82-85% of jerk 1RM.
Lift every 1:30.


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STRENGTH



Push press,
2 x 3 @ 77%
2 x 3 @ 80%
3 @ 83%
3 @ 86%

Snatch pulls,
4 x 4 (hard)

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ACCESSORY

Seated shoulder press (no back support) with dual dumbbells,
4 x 8 (hard)

Chest supported bilateral row with dumbbells,
4 x 8 (hard)

Hamstring raise,
4 x 10 (hard)

Meadow raise,
4 x 6 (hard)

Plank on rings,
4 x 1:00 min.

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(OPTIONAL) CONDITIONING

4 Rounds for time:
20 GHD Sit-ups
15m Handstand walk OR 3-4 Wall walks
15m Overhead walking lunges 50/35kg