Strength: 5- 7 sets of the complex
Power Snatch + Hang Squat Snatch+ OHS
(try to increase weight each set)
Conditioning:
2 Total Rounds: (15min Total)
3 Min AMRAP
10 Hang Power Snatch (95/65)(Rx+115/75)
10 Box Jump
Rest 1 Min
3 Min AMRAP
10 Deadlifts (185/115)(Rx+225/145)
10 Candlesticks (gymastic/pistol progression)
Watch video for demonstration
Scale: Ab Mat sit up for candel stick
Rest 1 Min
Repeat again!!
Candelstick: Squat, roll back, hips and legs to the sky, use momentum to roll to the bottom of a squat, stand.
For the Deadlift weight and Snatch weight, choose something that will allow mostly unbroken sets. Score is TOTAL REPS