Strength
Work up to a heavy single in complex of one full snatch + one snatch balance. Keep form tight—power snatch may be used but should be followed by deepest overhead squat mobility/form allows.
Conditioning
Death by Wall Ball & Burpees:
- 1 Burpee the first minute
- 2 Wall Ball shots the second minute
- 3 Burpees the third minute
- 4 Wall Ball shots the fourth minute
- 5 Burpees the fifth minute
- 6 Wall Ball shots the sixth minute
…continue until athlete cannot complete given number of repetitions in the minute. Score is rounds+reps. If athlete finishes round 20 they stop and receive a perfect score of 20.
