STRENGTH – Snatch 3 min EMOM 3 Hang Muscle Snatch 1 min break (increase load) 3 Hang Power Snatch 1 min break (increase load) 3 Hang Squat Snatch
CONDITIONING 21-18-15-12-9-6-3 Sumodeadlift Highpull (75#/55#) Kneew to Elbows 200m run after every odd round
A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever
Row "Aerobic Threshold" 3 Sets 3 rounds of 300m fast, 60 seconds recovery row -Rest 3min b/t sets-
A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb