A) Every 3 minutes x 3 sets:

– TnG power snatch clusters 3.3.3

*Build to a tough but technically sound set

 

B) For time:

– 500/400m row

– 15 overhead squats (95/65, 75/55, 65/45)

– 15 burpees over the bar

– 500/400m row

– 12 overhead squats

– 12 burpees over the bar

– 500/400m row

– 9 overhead squats

– 9 burpees over the bar

 

C) 3 sets for quality:

– 12-15 DB/BB skull crushers

– 12-15 DB reverse lateral raises

– 12/15/side single sided glute bridges