Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Power Snatch – 3x Max unbroken touch and go reps at 60% 1RM – 3 min rest between rounds
Fitness: Push press – 3x Max unbroken rebounding reps at RPE 6 (for 1 rep) – 3 min rest between rounds
Part 2 – Conditioning: “Kay See”
Performance: For total time
4 rounds of –
- 200m Run
- 5 Hang Power Snatch (135/95lb)
- 10 Wall Ball (20/14lb)
–Rest 2 min, then —
4 rounds of –
- 5 Overhead Squat (135/95lb)
- 5 Toes-to-bar
Fitness: For total time –
4 rounds of –
- 200m Run
- 5 Hang Power Clean @RPE 7
- 10 Wall Ball
–REST 2 min, then —
4 rounds of –
- 5 Front Squat (same BB)
- 10 Kipping knee raise
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