Warm UP

3 sets of:

• 12 Cal Ski
• 12 Cossack Squats 
• 10m OH Duck Walk (Use Empty Bar In Snatch Grip

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.

In 10 Mins, Build To A Heavy Double Snatch Balance 

B.

Every 2 Mins For 12 Mins: 

• 1 Snatch
• 1 Hang Snatch
• 2 Overhead Squats 

Set 1-3 @ 60%

Set 4-6 @ 70%

C.

4 Sets: 

• 5 Back Squats @ 85% 
• 16 DB Front Foot Elevated Reverse Lunges (Front Foot On A 20kg Plate, 8 Per Leg)
• Rest 2 Mins

D.

For Time:

15 - 12 - 9 - 6

• Hang Snatch (50kg/35kg)
• Bar Muscle Ups