Warm UP

2 sets of:

• 400m Run
• 20 Duck Walk
• 400m Ski
• 20 Overhead Empty Barbell Duck Walk

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 3 Mins For 15 Mins
  • 2 Snatch Grip Deadlifts
  • 2 Hang Snatch
  • 2 Low Hang Snatch (Pause At The Bottom For 2s of The Last Rep of Each Set)
  • 1 Snatch (Pause At The Bottom For 2s of Each Rep)
  • Set 1-3 @ 65%. Set 4-5 @ 70-75%

B.

Back Squat

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

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

C.

3 Sets:

• 30 Cal Row
• 15 Burpees Over Rower
• 20 Cal Row
• 10 Burpees Over Rower
• Rest 3 Mins

The aim is to make each set within 20s of each other. Avoid going out too hot and having to slow down significantly. Be consistent, learn to pace yourself whilst still pushing hard. 

D.

3 Sets:

• 30s Prone GHD Hold
• 30m Overhead KB Walk (As Heavy As Form Allows)
• 30s Hollow Hold
• 60m KB Farmers Walk (Same KBs As OH Walk)