Strength
Every 90s for 5 sets:
Performance:
- 3 Position Snatch @ 65% (High hang, mid thigh, knee)
Fitness:
- 3 Hang Snatch
*This is positional work. Stay light.*
Conditioning
Performance:
Complete as many rounds as possible in 4:00 of:
- 10 Overhead Squats @ 50% of 1 rep max
- 5 Bar Muscle Ups
Rest 2:00
Complete as many rounds as possible in 4:00 of:
- 10 Overhead Squats
- 10 Toes to Bar
Rest 2:00
Complete as many rounds as possible in 4:00 of:
- 10 Overhead Squats
- 10 Pull Ups
Fitness:
Complete as many rounds as possible in 4:00 of:
- 10 Front Squats
- 5 Burpee Pull Ups
Rest 2:00
Complete as many rounds as possible in 4:00 of:
- 10 Front Squats
- 10 Knee Raises
Rest 2:00
Complete as many rounds as possible in 4:00 of:
- 10 Front Squats
- 10 Jumping Chest to Bar Pull Ups
Optional Independent Work
3 Sets:
- 10 Snatch Grip Romanian Deadlifts
- 5-10m Lateral Handstand Walk each direction
- 10 Thick Bar Bicep Curls