GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds with an empty barbell
5 Snatch Grip Deadlifts
5 Muscle Snatch from below knee
5 OHS
3 Power Snatch + 2 OHS
2 Squat Snatch
STRENGTH/SKILL
Squat Snatch ( 2 EMOM 6 @70%)
* reset after each rep
Speed Front Squats (4 EMOM 6 @60%)
METABOLIC CONDITIONING
Metcon (Time)
4 Rounds
9 Deadlifts (225/155/105)
12 T2B
15 Burpees
* rest 2 minutes
9 Deadlifts (225/155/105)
12 T2B
15 Burpees
* rest 2 minutes
ACCESSORY
Accumulate:
100 Banded Leg Curls each leg
100 Banded Ab Pulldowns
100 Banded Leg Curls each leg
100 Banded Ab Pulldowns