Strength
7X1 3-Position Snatch – heaviest possible, rest 60 sec.
*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.
5X2 Tempo HBBS @ 80% – rest 60 sec.
*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
Conditioning
10 minute AMRAP of:
6 HSPU
30 (steps) BB Walking Lunges (front rack) 95/65#
60 Double-Unders
