Strength:
1+1+1
Squat snatch + Hang snatch + overhead squat
*Cannot drop bar in between reps
– 20’ to Establish
Conditioning:
For Time:
12’ EMOM
- 10/8 Cal on bike
- 1 Power snatch (build each round, heaviest made rep is your score.)
Accessories:
8×1 Max height (1 step) in box jump
6×1 Squat clean + hang squat clean
5x5ea Dual KB hang clean reverse lunge
4xME Calf Raises (you pick weight)
1×100 Hanging Strict weighted knee raises(above parallel but controlled reps)
Cardio:
For time:
400m run
500m row
800m run
1000m row
1 mile run
2000m row
