Strength
Fitness: Every minute on the minute (EMOM) for 15 minutes, one full snatch or hang snatch. Start light and work up in weight. If form degrades then drop weight back down.
Performance: EMOM x 15, one snatch, start 75% and work up
Conditioning
3 rounds for time:
- 20 Wall Ball (20/14)
- 15 KB Swings (53/35)
- 10 Pull Ups (Fitness) or 10 Chest to Bar Pull Ups (Performance)