MOBILITY

Ankles
Hips
Thoracic
Wrists
Overhead

1 SNATCH

A) Slow snatch high pull + Hang power snatch 5×3+3

B) Power snatch 5×3

2 LEG STRENGTH

A) Back squat 3×3 at 85-90%

B) Overhead squat find a heavy double
Bar to be taken from the ground

3 CONDITIONING

3min AMRAP
Back squats (From the ground)

A) 60/40kg

B) 70/47.5kg

C) 80/55kg

D) 90/60

E) 102.5/67.5

OPTIONAL EXTRAS

Programmed work or

10 Rounds – Use the presetting on the rower
Row 1:40 at 2km pace
rest 20sec