WARM-UP

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

1) :45s Erg of choice
2) 12 Dumbbell snatches, alternating arms
3) 10 Dual dumbbell thrusters
4) 5 High box jumps

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SNATCH


Primer,
Build up to a heavy, but fast set of 3-pos. snatch in 10:00 min.

(3-pos. snatch:
Hi-hang snatch + Hang snatch + Snatch)

Hang snatches,

build up to a heavy weight for the day in a complex of hang snatch + low hang snatch in 10:00 minutes.

Then 4 x (1+1) @ 90-95% of the heaviest set.
Lift every 1:15.

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CLEAN AND JERK


Clean,
Every minute on the minute for 4:00 minutes of: 2 Cleans @ 84-86%

Rest 2:00 minutes

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

Jerk,
2 x 3 @ 75%
2 x 3 @ 78%
3 @ 81%
Lift every 2:00 min

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ACCESSORY


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


GHD sit-ups,
4 x 20

Sotts press,
4 x 8 (hard)

Lu raises,
4 x 10 (moderate)

Weighted seated box jumps,
4 x 2-3

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(OPTIONAL) CONDITIONING



For time:

100 Kettlebell swings 16/12kg
80 Push press 30/20kg
60 Weighted back rack lunges 30/20kg
40 Burpees
20 Wall walks

Timecap: 20:00 minutes