MOBILITY
Ankles
Hips
Thoracic
Wrists
Overhead
1 SNATCH
A) Hang snatch + Overhead squat 5×3+3
B) Power snatch 5×5
2 LEG STRENGTH
A) Back squat 3×5
B) 6min EMOM
3 Snatch TnG + 3 Overhead squats
3 CONDITIONING
A) 9min AMRAP
6 Toes to bar
15 Deadlifts 60/40kg
6 Push press 60/40kg
B) 9min AMRAP
8 Toes to bar
15 Deadlifts 75/50kg
6 Push press 70/50kg
C) 9min AMRAP
10 Toes to bar
15 Deadlifts 90/60kg
6 Push press 90/60kg
OPTIONAL EXTRAS
Programmed work or
3 Rounds
1min Double unders
1min Row
1min Sled push