Strength:
Overhead Squat
Every 2:00 x 4 Sets
7-5-3-1
Opening set of 7 should be around 65% 1RM
Build across remaining sets
Conditioning:
For Time
30/24 Calorie Bike/Row
30 Hang Power Snatch 75/55
30 Toes to Bar
Rest 3:00
20/16 Calorie Bike/Row
20 Hang Power Snatch 75/55
20 Toes to Bar
Rest 2:00
10/8 Calorie Bike/Row
10 Hang Power Snatch 75/55
10 Toes to Bar
22 Min Cap