Strength
Back Squat 5×2 @93% Rest 2min
Snatch 60%x3 – 65%x3 – 75%x2 – 85%x1 – 90%x1 Rest 90sec
*These are not touch and go reps but get back on the bar ASAP*
Low Hang Squat Clean Below the Knees OTM 6×3 70%
-THEN-
Conditioning
21-15-9
Push Jerk 115/75
Front Rack Step Back Lunges 115/75
*Both bars start from the ground. If you Push press the Push Jerk it is a no rep. 1 lunge is one rep, you do not have to do 21 on the right and left.*
-THEN-
Mid-Line
3 Rounds NOT for time:
Double arm alternating KB Snatch 10 each arm 55/35
Rest 60sec
Turkish Get-Up 5 each arm 55/35
Rest 60sec
30sec Ring Hanging L-Sit
Rest 60sec