Strength
A) Snatch – positional
EMOM x 8
  • Above the knee snatch, below the knee snatch, full snatch
B) Back squat – speed
EMOM x 12
2 @60%
Conditioning
4 rounds:
16 cal bike
8 front squat 70/50 60/40 50/35
12 TTB
( 15 min cap )
Extra :
2-4 sets
3-5 UB Ring MU
Rest as needed
5-8 UB bar MU