Strength
Every minute, on the minute, for 8:00:
Performance:
- 4 Touch and Go Power Snatch @ >65%
Fitness:
- 4 Hang Power Snatch (light-medium weight across)
Conditioning
5 Sets:
- 30s Max Alternating Dumbbell Snatch (65/45)
- 30s Rest
- 30s Max Burpees
- 30s Rest
- 30s Max Alternating Leg Dumbbell Step Up (20″ 65/45)
- 30s Rest
Optional Independent Work
3 Sets:
- 2 Snatch Grip Romanian Deadlifts with a 1s pause at the knee on the way up.
- 5-10 Wall Facing Shoulder Shifts
- 8 Seated Dumbbell Curls @ 30X0