Prep:
2 Sets:
10 Hollow Tucks
20 sec Goblet Squat Hold in Bottom
10 Goblet Good Mornings

Fitness

A. Every 60 sec x4

8 KB Deadlifts
8 Russian KBS

Pick tough weights

B. Every 90 sec x5

2 Hang Power Snatch + 1 OHS (pause in bottom)

Start close to where you finished last week and build from there.

C. 14min Grinder

10 alt DB Power Snatch 50/35
20 Air Squats
30 sec Forearm Plank

Rx+ = 70/55#

Essentials

A. Every 60 sec x4

8 KB Deadlifts
8 Russian KBS

Pick tough weights

B. Every 90 sec x5

2 Hang Power Snatch + 1 OHS (pause in bottom)

PVC or light weights. Can build off previous weeks but should be only focused on technique.

C. 14min Grinder

10 alt DB Power Snatch 35/20
20 Air Squats
30 sec Forearm Plank