Warm Up
1 min Double Unders
3 Wall Walks
15 Wallballs, 20#
+
A. High Hang Squat Snatch, 1/60 sec for 10 min **focus on pulling under into full squat **Start @ 65% and build off feel w/ perfect technique
B. Snatch Balance, 1/60 sec for 10 min @ 80-100% of heaviest from A.
+
3 sets @ high consistent effort, mix and match order each time
Row 250m
15 Russian KB Swings, 70#
5 Pull-Ups
15 Thrusters, 45#
5 Toes to Bar
5 Burpee Box Jumps, 20”
Rest 90 sec b/w sets
On the warm up did 19 dubs in the 1 min
A: used 95#'s stopped there because it was a weight right where I started wanting to power snatch it and not drop under it.
B: used 85# lower back ached a little probably from not keeping my core tight.
On the 3 sets they felt okay took less than 5 mins the first around and little more than 5 mins the 3rd round
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