Strength:

Hang Power Snatch ⇒ 3 Overhead Squats

5 rep of complex, increasing load each set. Work to a heavy load

 

For quality and load

 

Conditioning:

100 Double Unders

…then…

4 rounds of:

20 Alternating Dumbbell Clean to Overhead (50/35)

20m Alternating Overhead Dumbbell Lunges (50/35)

…then…

100 Double Unders

 

For Time

 

Mobility:

Overhead Distraction – 1:00/side

Couch Stretch – 1:00/side

Twisted Cross – 1:00/side

 

 

Post max load, time, and experiences to comments