Strength
Snatch
Work to a heavy single
Conditioning
AMRAP 17:
20 Calorie Bike or Row
17 Power Snatches 75/55#
20 Box Jumps 24/20″
17 Wall Balls 20/14#
Sweat Class
21-15-9
KBS 44/26#
Hill Run
21-15-9
Burpees
200 m Row
21-15-9
DB Snatches
Double the Doubles Unders
Weights
Back Squat 10 at 70% 8 at 75% 6 at 80% 4 at 85%
Bench Press 10 at 70% 8 at 75% 6 at 80% 4 at 85%.
Clean Deadlifts 5×5 at 65% 70% 75% 80% 83% 1
Alternate
10 to 1 Pull ups rest 30 seconds between sets
2 to 20 Hollow Rocks
