Warm UP

2 sets of:

• 300m Row
• 4 Wall Walks 
• 10 Goblet Squats 

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.

Snatch

• Take 20 mins to build to a heavy single 

B.

Back Squat

• Build to a heavy 5
• Followed by 3 x 3 at that weight
• Rest as needed between sets 

C.

3 x 12 (each leg)

• Bulgarian Split Squats RPE 8
• Rest 20 seconds between legs 
• Rest 60 seconds between sets 

D.

4 rounds for time:

• 10 Back Squats (50/35kg)
• 10 Goblet Reverse Lunges (32/24kg)
• 10 Jump Lunges
• 1 min Wall sit