Warm UP

3 sets of:

• 5 Single Arm Half Kneeling DB Press (right)
• 5 Single Arm Half Kneeling DB Press (left)
• 300m Row
• 5 Box Jumps, Step Down

3 sets of (with an empty barbell):

• 5 x Snatch Grip DL
• 5 x Snatch High Pull 
• 5 x Snatch Grip Behind the Neck Push Press 
• 5 x Overhead Squat
• 5 x Snatch Balance 

A.

Snatch

• Every 2 Mins For 14 Mins 
  • 1 Snatch Grip Deadlift
  • 1 Power Snatch
  • 2 Hang Snatch
    Aim for the same weight as last week. 

B.

Back Squat

• 1 x 10 @ 70% 1RM
• 1 x 8 @ 75% 1RM
• 2 x 4 @ 85% 1RM

Rest as required between sets (no longer than 2 mins)

C.

Every 5 mins for 25 mins 

• 400m Run
• 15 Snatches (50/30kg)
• 10 Burpee Box Jumps 
• 5 Ring MU 

Scale run movements and weight as needed.