Warm UP

2 sets of:

• 400m Row
• 10 Squats Jumps

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

E2MOM 20

• 1) 10 Reps at 50%
• 2) 9 Reps at 55%
• 3) 8 Reps at 60%
• 4) 7 Reps at 65%
• 5) 6 Reps at 70% 
• 6) 5 Reps at 75%
• 7) 4 Reps at 80%
• 8) 3 Reps at 85%
• 9) 2 Reps at 90%
• 10) 1 Rep at 95%  

B.

Walking Barbell Lunges, pick up from the floor 

• 3 x 20m 
• At Last weeks max 
• 1:1 Work to rest ratio

C.

Back Squat

• 4 x 10
• At 50% of max 
• Rest as required between sets (no longer than 2 mins)

D.

3 rounds for time:

• 30 Cal Bike
• 30 Burpees