Strength
Every minute, on the minute, for 8:00:
Performance:
- 3 Touch and Go Power Snatch @ >70% of 1 rep max power snatch
Fitness:
- 3 Hang Power Snatch
Conditioning
2 Sets:
Complete as many rounds as possible in 7:00 of:
- 20 Alternating Dumbbell Snatches (65/40)
- 15 Goblet Squats (65/40)
- 10/side Single Arm Reverse Lunges (65/40)
- 15m/side Single Arm Waiter’s Walk (65/40)
3:00 walking rest between sets.
For the reverse lunges, you will hold the dumbbell on the same side as the trailing leg.
Optional Independent Work
3 Sets:
- 8 Snatch Grip Romanian Deadlifts w/ a 1s pause at the knee on the way up.
- 5-10/side Shoulder Shifts
- 15 Seated Dumbbell Curls @ 30X0