A. Warm Up
3 Sets/arm
3 KB Single Arm Rack Front Squat
3 KB Single Arm Strict Press
3 KB Single Arm Overhead Squat
30 seconds Ring Row Hold
Then
Light Overhead Snatch Grip Prep Work
3 Sets
LIGHT Barbell Work
4 Snatch Grip Behind the Neck Push Press
4 Snatch Grip Behind the Neck Push Jerk
B. Strength
Overhead Squat
3 sets of 4 reps @ 32X1 Tempo
Every 2:30 minutes
Then
2 sets of
Back Squat
1 rep every 15 seconds for 3 minutes
Load with 64% of 1RM
-5 minute rest in between rounds-
C. Conditioning
3-4 rounds
8 Hang Power Snatch
4 Box Jumps 24/20″
-rest 15 seconds-
Row 18 seconds @ 97%
-rest up to 3 minutes between rounds-
*Record load and total calories
Coaches challenge
3-4 rounds
8 Dual KB Snatch
4 Burpee Box Jump Overs 24/20″
-rest 15 seconds-
Row 18 seconds @ 97%
-rest up to 3 minutes between rounds-
*Record load and total calories