Strength
Fitness: Snatch Deadlift + Hang Snatch, work to a heavy single then back off ~10-20% work singles as time allows. If snatch deadlift is consistent, work in snatches from the ground.
Performance: Snatch 1RM
Conditioning
“14.4”
14 minutes, complete as many rounds and repetitions as possible of:
- 60 Calorie Row
- 50 Toes to Bar
- 40 Wall Ball (20#, 10’/14#, 9′)
- 30 Cleans (135/95)
- 20 Muscle Ups