Strength:
Snatch Complex (1 min break between sets)
5 Rounds
3 Snatch Pulls
3 Full Snatches
3 Snatch Balance or Drop Snatches
Weight should be moderately heavy.
Conditioning:
FOR TIME
BB Front Squats 5,10,15, 20
KB American Swings 10,15, 20, 25
Row 550, 450, 350, 250m
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Front Squats: 8, 6, 6, 6, 4, 4 RPE 8 (should be 10 lbs heavier than last week) Barbell Reverse Lunge 3x10 Barbell RDL 3x10 Conditioning: 14 min AMRAP 10 Hang Power Snatch 95/65 20 T2B 30/25 cal ski 40
Fight gone bad 3 Rounds For Total Reps in 17 minutes 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute