A) EMOM x 8 min

– 1 power snatch + 1 hang (squat) snatch + 1 overhead squat

*Build to a heavy but technically sound weight.

 

B) 3 sets:

– 2 squat snatch at 90% of A (or go 3-5% heavier than 7/21)

*Concentrate on no failed reps.

 

C) 4 sets not for time:

– 3 deadlifts to knee cap + 1 deadlift @ 75%

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

– 10 L-sit single leg lifts/side (elevate hands if needed)

– 30-45 sec “nose and toes” handstand hold

– 30-50 UB double unders or 1 min DU practice

 

D) Want more? Optional conditioning:

– Row 4000m at 15 sec slower than your PR 2K pace.