A) Every 2.5 minutes x 4 sets:

– TnG power snatch clusters 2.2.2

*Rest 10 seconds between doubles.

*Build to a tough but technically sound set.

 

B) AMRAP against a 2 min clock:

– 10 power cleans (115/75)

– 10 shoulder to overhead

R2M between sets for a total of 4 sets for max reps.

 

C) 3 sets for quality:

– 20 hollow rocks

– 12-15 reps DB delt triad (front raise, lateral raise, overhead press)

– 12-15 banded hamstring curls (seated or prone)