Warm UP

3 sets of:

• 2 Wall Walks (5s hold when in a handstand position on each rep)
• 20s Passive Hang
• 30m Overhead KB Walk (2 x 12/8kg)
• 15 Air Squats

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 12 Mins 
  • 1 Snatch Grip Lift Off (Lift to the knee, pause for 2s, lower back to the floor)
  • 1 Low Hang Snatch (Lift to the hip, back to 2 inches off the floor and complete full snatch)
  • 1 Hang Snatch
    Set 1-3 @ 70%. Set 4-6 @ 75%

B.

Back Squat

• 1 x 12 @ 70% 1RM
• 1 x 10 @ 75% 1RM
• 3 x 2 (pause for 2s at the bottom of each rep) @ 85% 1RM

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

C.

AMRAP 20

• 12 DB GTOH (2 x 22.5kg/15kg)
• 24 Box Jump Overs (24/20)
• 12 HSPU
• 24 Cal Bike 

Pick a pace that you can hold. Aim to be consistent throughout the 20 minutes.