Strength
7X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.
5X3 Tempo Back Squat @ 75% – rest 60 sec
*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
Conditioning
For time:
40 Burpees
50 Double-Unders
30 Burpees
50 Double-Unders
20 Burpees
50 Double-Unders
Run 800m
