A. Three sets of:
Romanian Deadlift x 8 reps @ 4111
Rest 45 seconds
Dumbbell Shoulder Press x 12 reps @ 2011
Rest 45 seconds
Banded Face Pulls x 12 reps @ 2111
Rest 45 seconds
B. Four sets of:
30 seconds of Assault Bike @ 95+% effort
Rest 90 seconds
60 seconds of Strict Pull-Ups
(alternate between supinated and pronated grips each set)
Rest 60 seconds
A. Take 12-15 minutes to work on…
Snatch Technique – work up to a reasonably heavy weight that you can handle with proper technique
B. Five rounds for time of:
3 Power Snatches (heavy)
12 Pull-Ups
Note time and weight used.
Parts A & B will be performed against an 8-minute running clock, in the following order:
A. For time:
25 Burpees Over the Rower
500 Meter Row
immediately followed by…
B. In the remainder of the time on the 8-minute clock…
Establish a 1-RM Squat Clean
C. For time:
12 Power Cleans (185/125 lbs)
21 Burpee Box Jump-Overs (24”/20”)
9 Power Cleans (185/125 lbs)
15 Burpee Box Jump-Overs (24”/20”)
6 Power Cleans (185/125 lbs)
9 Burpee Box Jump-Overs (24”/20”)