THURSDAY

Warm-Up

3 Sets, For Quality

10 Banded Pull Aparts

3 Snatch High Pulls

3 Hang Muscle Snatch

3 Hang Power Snatch

3 Barbell Back Squat Jumps

8 Ring Rows or 6 Strict Chin-Ups

Weightlifting Test-Day

10:00 minute EMOM

1 Power Snatch, Start @ 70% of 1RM

Conditioning

Fitness

Every 3 mins (5 Rounds)

200m Run

7 Pull-Ups 

7 Hang Power Cleans 40/30   

Performance

Every 3 mins (5 Rounds)

200m Run

7 Chest To Bar Pull-Ups 

7 Hang Power Snatch 40/30        

Primary Objective:  Complete each round under 2:30

Secondary Objective: Choose a weight for the Hang Power Snatch you can complete 7 reps unbroken