A) EMOM x 8 min

– 1 power snatch + 1 overhead squat

*Build to a heavy but technically sound weight.

 

B) 3 sets:

– 2 squat snatch at 90% of A

 

C) Tester:

– 2000m row for time

 

D) 4 sets not for time:

– 3 deadlifts to knee cap + 1 deadlift @ 70%

*Pause 2 sec at knee and 2 sec on ground.

– Isometric to of pull-up hold for max time