Strength:

Snatch*

5   reps @ 60% 1RM

3   reps @ 70%

1+ reps @ 80%**

 

For max reps at 80%

*These are squat snatches. Catch/receive the bar at the bottom of the squat.

**At 80%, reps need to be consecutive. Drop and re-grip is okay, with no more than a 2 second pause.

 

Conditioning:

Complete as many rounds as possible in 4 minutes of:

20 Wall-ball Shots (20/14) @ 9′

40 Double Unders

 

…Rest 2 minutes

 

Complete as many rounds as possible in 4 minutes of:

10 Hang Power Cleans (135/95)

40 Speed Skips

 

…Rest 2 minutes

 

Complete as many rounds as possible in 4 minutes of:

20 Toes-2-Bar

40 Singles

 

For Score

 

 

Mobility:

Single Leg Flexion – 1:30/leg

Overhead Tissue Smash – 1:30/side

Ball Tack and Floss – 1:30/side

 

 

Post load and reps, score, and experiences to comments