12 Min AMRAP

15 Pull Ups
12 Push Ups
9 DBL DB Box Step Overs
2x@22.5/15

Clean
3 x 5 @71% 1RM
2 x 3 @82%
2 x 2 @88%

500m row
then 3 rnds of
7 goblet bulgarian split squat e/s 16/12kg
7 RKBS (focus on hip drive) 16/12kg
7 plate sots press 10/5kg

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Front squat
6x every 2:30 min
4 reps:
2 @ 75
2 @55-65% of 1rm

3rnds
5+5 Bulgarian split squat
5+5 Death March

Every 6 minutes x 6 sets:
15/12 cal bike or ski
8 power cleans 30/20 kg
150 m run or 250/200 m row
10 shoulder to overhead 30/20 kg
8 box jump overs 24/20”

9-12-15
Hang Squat Cleans
toes to bar
@61/43

4 rounds of:
60s (Weighted) plank hold
1 min Rest
max Toes to bar
1 min Rest

EMOM 12 min
1) behind the neck pull up
2) small circles
- small set of reps
- focus on technique

Shoulder Press ( Dead stop )

4 x 3 @ Heavy

WARM-UP

12:00 minutes for quality & minimum rest of:
:45s Erg
20 Banded pull aparts
12 Dumbbell snatches, alternating arms
6+6 1-Arm overhead squats
6+6 Windmills
20 Birddogs

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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 snatch 1 rep max in 5-7 sets.
Then 3 x 1 @ 89-92%
Rest 1-2 minutes between sets.

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CLEAN & JERK

Build up to clean and jerk 1 rep max in 5-7 sets.
Then 3 x 1 @ 89-92%
Rest 1-2 minutes between sets.

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STRENGTH

Bamboo overhead squats,
4 x 6 (moderate)

Overhead squats,
2 x 3 @ 81%
2 x 3 @ 84%
2 x 3 @ 87%
3 @ 89%

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BONUS WORK

ACCESSORY

Windmills,
3-4 x 8/8 (moderate)

Snatch grip sotts press,
3-4 x 8 (moderate)

Weighted hip extensions,
3-4 x 15 (hard)

Strict pull-ups,
3-4 x Max reps

Weighted seated high box jumps,
14-16 total reps.

OR

CONDITIONING

Every minute on the minute for xx minutes of:
1) 15/12 Calories bike
2) 15 Kettlebell swings
3) 12 Dual dumbbell push press, 20/15kg
4) 15/12 Calories row
5) 10 Shoulder to overhead @ 60% of jerk 1RM