Strength:
A) Snatch the following weights (all must be full squat) and reps AFAP jumping over the bar each rep, rest 2-3 min between weight changes:
40/5, 50/5, 55/5, 60/5, 65/5, 70/5
*fastest way to move a barbell at light weight for speed is no foot movement from squat stance. practice that here
Skill
Alternating EMOM – 12 min.
– E – 15-30 ft. HS walk
– O – 2 TTB + 2 Bar MU
At End of session –
4 min. Tabata – Abmat situps
Rest 1 min.
4 min. Tabata – Ring rows
Conditioning:
AMRAP in 8 min:
2 DL (185/135)
2 Alt Pistols
2 Burpees to 6in target
4,4,4
6,6,6, etc until time