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 12 Mins
  • 1 Power Snatch
  • 2 Hang Snatch
• Set 1-3 @ 70% 1 RM Snatch
• Set 4-6 @ 75% 1 RM Snatch

B.

Back Squat

• 1 x 12 @ 65% 1RM
• 1 x 10 @ 70% 1RM
• 2 x 5 @ 80% 1RM

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

C.

30 min AMRAP 

• 500m Row
• 20 Double DB Snatch (2 x 20kg/12.5kg)
• 20 DB Lunges (2 x 20kg/12.5kg)
• 20 Burpees