Strength
Performance: Snatch
- 5 total working sets, building up to a 1 rep max.
Fitness: Hang Snatch
- 5 total working sets, building up until form degrades.
Conditioning
Four rounds for time of:
- 15 Ring Rows
- 20m Plate Overhead Walking Lunges (45/25)
- 20m Burpee Broad Jump
15:00 Time Cap
Optional Independent Work
3 Sets:
- 3 Snatch Pulls @ 90%
- 5-15m Handstand Walk
- 6 Dumbbell Curls per arm @ 30X0