Complete in Order
Strength:
A) 5 min. EMOM
-Muscle snatch: building
-rest 1 min.
5 min. EMOM
-Above knee full snatch + below knee snatch: building
-rest 1 min.
8 min. to find 1rm of complex
-1 snatch pull to explode + 1 snatch from 2″ off ground
*lower to 2″ after pull to explode
Skill:
A) 3 sets – 10 hollow rocks + 10 hollow/arch swings on bar
Conditioning:
For time
-50 Calorie Row
-40 Burpees over the bar
-30 Power Snatches (135/95 lbs)
-20 Squat Cleans (200/125 lbs)
-10 Bar Muscle up
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