Strength
A)Touch and go squat snatch
10-8-6
Use workout history of 12-10-8 from week 2 as a gauge!
Last set of 6 should be really challenging
B) 5 rounds
AMRAP:
Snatch grip deficit rows
Weight across
First set should fall between 10-20 reps then reps should drop each set
Conditioning
6 rounds :
12 Push up
300m run
1 set of muscle ups / pull variation
Rest :90-2:00
