Dynamic hip + shoulder circles
5 reps each with a dowel:
Overhead Squat
Pressing Snatch Balance
Drop Snatch
Heaving Snatch Balance
Snatch Balance
Mid-Hang Snatch Pull
Tall Muscle Snatch
Scarecrow Snatch
Tall Snatch
Mid-Hang Snatch
– Review start position and first pull to mid thigh


Partner shoulder opener 2 x 30-40s each


Every 90s x 8 sets:
17min: (5 min to warm-up/tech, 12 min for working sets)

Power snatch + Snatch balance + Snatch
Complete 1 power snatch, lower the bar to behind the neck and perform 1 snatch balance. Drop/lower the bar and within 5-7s perform 1 full snatch.


Row/Burpee + Push-press/T2B
Complete for total working time:

Row 500m
20 Burpees over the bar
– Rest exactly 2 min –
3 rounds of:
15 Push press (115/75)
15 Toes to bar
– Rest exactly 2 min –
Row 500m
20 burpees over the bar

(Subtract 4 min rest + possible stagger off your total time to complete for final score)