A. Every 1:30 for 6 sets perform…
Hang Power Snatch + Overhead Squat
Power Snatch + Overhead Squat
* put bar down in between 1st OHS and PS
For time:
15 Power Snatch 95/65
9 BF Burpees
12 Power Snatch 115/75
12 BF Burpees
9 Power Snatch 135/95
15 Bar Facing Burpees
MFit
10 banded pull throughs
10 X walk e
10 banded rows
10 scap pushups
10 Bent over plate flies
4 Rounds:
A1. 2 DB Deadlift x8
rest 0:20- 1 min
A2. Tempo inverted row x8-10 31×1
rest 1 min
3 Rounds:
B1. Tempo Knee raises x8-10-12 31×3
rest 1 min
Conditioning:
3 RFT
1000m bike
15 KB swing
9 Pullup option
Mobility:
Prone scorpion x5e
cat/cow x10