1. Warm-up
Slow 5 Minute Bike or Row
Then
Steady through
30 AB Mat Sit Ups
20 Banded Good Mornings
20 Light Dumbbell Overhead Squat
2. Strength
Deadlift
3×3
3. Oly
Pause Power Position Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset
Then
Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset
NO FAILS
4. Conditioning
AMRAP 10 Minutes:
12 Toes to Bar
8 Dumbbell Thrusters 50/35lbs
6 Muscle Ups
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