A. Warm Up
3 sets NFT
10 Cossack Squats (5/side)
*PVC Overhead for challenge
6 Seated Single Arm KB Press @ 30X0 Tempo
20 second single arm plank/arm
B. Strength
3 sets
4 Snatch Grip BTN Push Press @ 21X1 Tempo
4 Overhead Squat @ 21X1 Tempo
C. Conditioning
4 rounds
5 Hang Power Snatch TnG
Bike 15 seconds @ 97%
-rest 2 minutes-
*increase weight on snatch
*record weight and calories biked each round
*push pace on the bike but be sure to keep focus on the quality of the snatch
D. Additional accessory if time allows
Back Squat @ 10X1 Tempo
3 reps EMOM for 8 minutes
55% of 1RM
*focus is on speed