PART I:  CORE

3 Sets: 1 Minute On/1 Minute Off
Alternating Front Rack Curtesy Lunge
Prone Plank and/or Plank Walk Outs

PART II: CONDITIONING

Every 2:00 for 7 rounds
12 American Kettlebell Swings*
12 Goblet Squats*
40 Double Unders

*Choose a Weight You Can Go Unbroken


OLY

PART I:  WARM-UP

Every 90 seconds for 4:30
4 Pressing Snatch Balance
*Keep it light to find your rythm and timing.


PART II:  TECHNIQUE

Every two minutes for 12 minutes
Snatch Push Press + Snatch Balance
2(2+2)
2(1+2) RPE 7.5-8
2 (1+1) RPE 9


PART III: MAIN LIFT

Every Minute on the Minute For 10 Minutes
1 Power Snatch + 1 Squat Snatch


PART IV: ACCESSORY

Every 90 seconds for 4:30
Snatch Dead + Pull
5(1+3) @ 80-90% of snatch