Prep:
EMOM x 10 minutes:
odd) 12 calorie bike
even) 12 calorie row
3 sets of:
10 overhead squats w/ empty barbell
10 ball slams (light weight)
Strength
Hang Snatch Work
5×3 @ 60-70% of 1RM snatch
(rest 60 seconds between sets)
Back Squat Work
warm up sets;
x5 @ 40, x5 @ 50, x3 @ 60%
working set:
1×20 @ +10lbs from last week
Conditioning
5 rounds, for time, of:
9 Deadlifts
6 Hang Power Snatch
3 Overhead Squats
Weight = 135, 95
Accessory
None