STRENGTH:
1 power snatch + 1 hang squat snatch + 1 overhead squat
work up to heaviest unbroken set
10mins to warm up
5mins to establish max complex
CONDITIONING:
0:00-2:00mins:
max effort L-sit hold
2:00-3:00mins:
max REPS alt. dumbbell snatch 50/35
FOR TIME: (6min TIME CAP)
9 thrusters 95/65
18 burpee box jump over 24"/20"
7 thrusters 95/65
14 burpee box jump over 24"/20"
5 thrusters 95/65
10 burpee box jump over 24"/20"
(EXTRA CREDIT: thrusters 135/95)
- POST YOUR RESULTS TO COMMENTS.
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