Warm-Up
2 Sets : (6:00 minutes)
30 second Jump Rope Practice
10 second Transition
30 second Alternating Box Step-Ups
10 second transition
30 second Romanian Deadlifts
10 second transition
30 seconds ; 1 Wall Walk to Wall Facing Handstand Hold
10 second transition back to the Rope
Primer:
Hang Snatch High Pull
Hang Muscle Snatch
Hang Power Snatch
Pause Snatch Pull
Low Hang Pause Power Snatch
Power Snatch
2 Pause Power Snatch + Power Snatch
Weightlifting
10:00 minute EMOM
1 Power Snatch
Start @ 60% of 1RM and increase to heavy for the day
Conditioning
"Chip" (Time Cap: 20 minutes)
For Time with a Partner
20 Wall Walks
40 Power Snatch 50/35kg
60 Box Jump Overs 24/20’’
80 Deadlifts 50/35
200 Double Under’s
