Strength
Every 2:00 for 10:00
1 squat snatch complex AHAP
*Above the knee squat snatch, below the knee squat snatch, full squat snatch
Conditioning
Sprinterval :
For time
5-4-3
Burpee box jump over 30/24”
Overhead squat 70/50
Rest 3 mins
x 2
( 15 min time cap )
Extra :
4 rounds :
1 smooth set of ring MU / pulling variation
Rest as needed !
