SPORT:
A. Snatch + Hang Snatch (8 x 1)
Every 90 seconds x 12 minutes
B. AMRAP x 12 minutes
Ascending ladder
1 power snatch
1 ohs
1 bar mu
1 hspu
2 power snatch
2 ohs
2 bar mu
2 deficit hspu
add 1 rep each time
115#, 75#
Don’t drop From overhead
RX+ 135#/95#
GRIND:
A.
3 sets each side
rest as needed
KB COMPLEX
floor press x 3-4
incline press x 3-4
z press x 3-4
tgu x 1
sl deadlift x 8
single arm bent row x 8
single arm kb clean x 8
cossack squat x 6
B. AMRAP x 12 minutes
10 plate ground to overhead, 45#/25#
10 overhead plate lunge
10 plate squats
rest 60 seconds
hold plate on your back
