FRIDAY

SPECIFIC PREP

8:00 minutes : For Quality

30 second Goblet Squat Ankle Mobility

5 Hang Muscle Snatch

5 Behind the Neck Snatch Grip Push Press

5 Overhead Squats

5 Snatch Balance

WEIGHTLIFTING

Every 2:00 minutes, 5 Sets

2 Hang Squat Snatch

Starting @ 70-75% of 1RM Squat Snatch

Increasing to a heavy double for the day

CONDITIONING (“Momentum”)

Fitness

5 Rounds for Time: 

12 Kipping Knees to Chest

9 Overhead Squats 35/25kg

7/5 Calorie Echo Bike

Rest 1:00 minute between rounds

Performance

5 Rounds for Time: 

15 Toes to Bar

12 Overhead Squats 42.5/30kg

9/7 Calorie Echo Bike

Rest 1:00 minute between rounds