Conditioning:
4 Sets (1 Set every 5 minutes)
50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Left Arm)
7 Bar Muscle-ups or 10 Burpee Chest to Bar
50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Right Arm)
Time Cap Each Set 4:00
Strength:
Snatch Pull + High Pull + Snatch:
(1+1+1) x 3 working sets.
Build to 75%-80% 1RM Snatch
directly into
Snatch:
3×1 @85-93%
Rest 60-90 secs between sets