Strength:
A) Snatch EMOM x 6 min: 3 TNG Snath + 3 OHS; start at 50% and add 5% every minute
B) Clean Pull: 100 x 3 reps every 30 sec x 4 min
Skill:
A) 4 sets: Front Rack Axle Bar Lunge x 5 e/l, increase load each set to heavy five, rest as needed
Conditioning:
1k Row
20 Alt DB Snatch (70/50)
20 OHS (115/75)
500m row
10 Alt DB Snatch
10 OHS
250m row
5 Alt DB Snatch
5 OHS