Strength
Front squat – positional
“10 second squats”
2×1 @heavy but perfect
Then
4×2 @ heavier than last week
Conditioning
4 min clock complete as many reps as possible :
10 burpee pull up
6 shuttle run
13 squat snatch 60/40kg
If completed before 4 mins add 4 mins :
10 burpee pull up
6 shuttle run
11 squat snatch 85/57.5kg
If completed before 8 mins add 4 mins :
10 burpee pull up
6 shuttle run
9 squat snatch 97.5kg/65kg
If completed before 12 mins add 4 mins :
10 burpee pull up
6 shuttle run
7 squat snatch 112.5kg/75kg
(16 min cap)
Snatch scaling :
50-65-75-85% of 1RM
Extra
AMRAP 1:15 x 4
Wallwalk
Rest as needed
