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Conditioning:

Complete (40/32) reps in 4-minutes of:

1:00 max calories biked

Hand-over-hand sled pull* (90/70)

Rest remaining time

 

2 rounds for total work time

*Perform remaining reps in 5-ft segments. Each segment equals 1 rep

 

…Directly into…

 

Complete (40/32) reps in 4-minutes of:

1:00 max calories row

D-ball cleans (100/70)*

Rest remaining time

 

2 rounds for total work time

*One clean equals one rep

 

Strength/Skill:

At 70% of your 1-rm snatch, perform the following:

1 Lift off to a 2 sec pause above knee

1 Lift off to a 2 sec pause at “drop” position

1 Power snatch

1 Snatch

 

4 sets for quality

 

 

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