1)
7X1 Hang Snatch – heaviest possible, rest 60 sec.
5X3 Tempo HBBS @ 80% – rest 60 sec
*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.
Conditioning
4 rounds for time of:
Run 400m
5 Burpee Muscle-Ups or 5 Burpees/5 C2B Pull-ups/5 Ring Dips
10 Power Snatches 115/75#
