In 8-10 min complete 4-5 sets building to a moderate but not max set of:
1 Muscle snatch + 1 Snatch Balance + 1 Pause overhead squat (hold bottom position for 3-4s)
3 POSITION SNATCH
Every 2 min x 8 sets:
3 position snatch (High Hang, Hang, Floor – you may drop between the hang and full snatch)
Start at a light-moderate weight and build to a heavy set
FRONT SQUAT + JERK
15-17 min to build to a heavy set of: 1 Front squat + 1 Split Jerk
3 rounds: rest as needed
12-15 x Weighted hip extensions
8-10 x Single arm bent over rows
45s Max Effort Strict press, when you hit failure continue with Push Press.
45s Max Effort Push Ups
Rest 30 Seconds
2 min. Max Effort Bulgarian Split lunge, first leg to failure then second leg to failure
Max Effort Mountain Climbers to end of 2 minutes.
Rest 1 minute
Rest and Reset
400m for time.
If time remains, rest and go for second 400m run.
Cool-down with slow building jog.