10 Min Warm Up (shouldn’t take longer than this)
50 Cal Row
Green Band Routine
Couch/Wall Stretch
Russian Baby Maker
20 Min
Snatch Complex
1 Hi Hang Snatch + 1 Mid Hang Snatch + Snatch
Work as heavy as possible in the 20 min. Do a set every 2 min.
15 Min
Split Jerks
3 x 5 Empty Barbell
1 x 5 add weight
3 x 3 add weight each set
3 x 1 add weight to a heavy single
Clean
7 Attempts to a heavy tall clean
then
7 Attempts to a heavy clean
