Strength
Snatch ( heavy )
1×1 @80-90%
4 @65-75%
3 @70-80%
2 @75-85%
4 @70-80%
3 @75-85%
2 @80-90%
Conditioning
For time :
1 rope climb
10 burpee box jump over 30/24
Rest 1:00
2 rope climb
10 burpee box jump over 30/24
Rest 1:00
3 rope climb
10 burpee box jump over 30/24
Rest 1:00
4 rope climb
10 burpee box jump over 30/24
Rest 1:00
3 rope climb
10 burpee box jump over 30/24
Rest 1:00
2 rope climb
10 burpee box jump over 30/24
Rest 1:00
1 rope climb
10 burpee box jump over 30/24
Rest 1:00
*If you can’t do rope climbs perform
8-12-16-20-16-12-8 TTB
Extra :
3 rounds :
1 hard but repeatable set of GHD sit ups
Rest as needed
1 smooth set of DU