Strength:
12 Min EMOM 1 Power Snatch 1 Full Squat Snatch with 3 second pause at bottom **Choose consistent weight or go up when you feel good. Since you will have about 45min rest, it should tell you that the goal for these sets is to go heavy.
Conditioning:
15 min Amrap
30 Air Squats
20 push ups
10 Power Snatches (135/95) (125/85)
Strength: 10min EMOM 1 Power Snatch 1 Hang Power Snatch 1 High Hang Power Snatch 1 Hang Power Snatch Conditioning: 5 Rounds 20 Push Press (95/65) 14 Push Up + Pull Across 200 Meter Run
Strength: Bench Press 1x8 @ 65% 1x8 @ 70 1x8 @ 75 1x8 @ 80 Bicep Curls: 3x12 Tricep Ext: 3x12 Conditioning: 12 minute AMRAP 1 Bar Muscle Up/ C2B Pull UP/Kipping Pull 2 Hang Power Snatches (135/85)(11
Conditioning: Partner WOD (Split Row, then alternate each complex, one partner working at a time. For time: 2000/1600m row buy-in, then, 30 rounds of: 5 pullups + 3 power cleans (135/95)(125/85) 10 pu