Three sets of fifteen calf presses.

WARM-UP

Every minute on the minute for 12:00 minutes of:
1) :45s bike erg
2) 5 Behind the shoulder press with snatch grip + 5 Overhead squats + 5 Snatch balance
3) :20s L-sit hang or hollow hold
4) 6-10 Box step/jump overs with step down

---

STRENGTH



Bamboo overhead squats,
3 x 8 (light)

Overhead squats,
2 x 4 @ 66%
2 x 4 @ 68%
2 x 4 @ 70%
Lift every 2:00 minutes.

---

SNATCH

Build up to a heavy set of Snatch pull + Snatch + Snatch balance in 15:00 minutes.
- 2 sets with the same weight before adding more weight to the barbell.

---

CLEAN & JERK

Build up to a heavy set of 3 “touch and go” split jerks in 15:00 minutes.
- 2 sets with the same weight before adding more weight to the barbell.

---

(OPTIONAL) BONUS WORK




ACCESSORY


Behind the neck push press with snatch grip,
4 x 8 (hard)

Snatch grip romanian deadlifts,
4 x 6 (hard)

Strict pull-ups,
4 x Max reps

Seated high box jumps,
12-14 total reps.

---



CONDITIONING

15-12-9 Reps for quality & minimum rest of:
Snatch grip behind the neck push press
Back rack weighted lunges
High box jumps

Use weight that is 60-65% of your 1 rep max snatch

SA DB Shoulder Press
10 reps/hand

11 sets of Power Snatch
Set 1: 3 @60%
Set 2: 2 @65%
Set 3: 1 @70%
Set 4: 2 @65%
Set 5: 2 @70%
Set 6: 1 @75%
Set 7: 1 @80%
Set 8: 1 @85%
Set 9: 1 @90%
Set 10: 1 @95%
Set 11: 1 @100%
Rest 2-3min btw sets

20s on - 10s off x8:
a) hollow hold
b) Floor Chinese plank / crab plank

For scaling up, add in weights.

3 Rounds :

10+10 Banded Hip Opener Squats
6 Box Jumps
0:30 Plank
10 Arch Rock
1:00 Row

For time (i go, you go):
-50cal row
-30 t2b
-30 target burpees
-30 t2b
-50cal row

TC14

6x

-low hang clean pull+ 2x low hang muscle clean
*1min rest
*build in weights

-1min 15-18 s/m
-1min 19-21 s/m
-1min 23-25 s/m
-1min 19-21 s/m

AMRAP 20 mins
4 dumbbell thrusters@2x22,5/15 kg
6 toes to bar
24 double unders

rest 5 mins

AMRAP 5 mins with a partner
farmer carry for distance
- switch as needed