Strength
1) Work up to a heavy 3 Position Snatch from High-Hang, Hang, Floor
2) Then EMOM for 5: 1 Hang Snatch + 1 Snatch @ 75-85% of 1
Conditioning
5 Minute AMRAP:
- 5 Ring Dips
- 5 Deadlifts (225/155)
- 25 Double Unders
Recover
5 minute AMRAP:
- 5 Ring Rows
- 7 Plate Lateral Jumps (45/25)
- 9 Plate to Overhead (45/25)