Strength
Snatch Complex: 3 power snatches + 3 snatch pulls + 3 power snatches = 1 round, 5 rounds working up to the heaviest set possible
Stay connected and do not set the bar down during the round. If the weight is dropped count a miss. 5 rounds working up to the heaviest set possible
Conditioning
6 strict pull ups
9 box jump overs 24”/20”
10 deficit push ups (done on 2, 45# bumpers dropping below the plates each rep)
AMRAP in 10 minutes
*sub on pull ups is kipping, rogue bar or ring rows
**sub on deficit pu is regular push ups
Some coaching cues from Brian
Snatch Complex: 3 power snatches + 3 snatch pulls + 3 power snatches = 1 round, 5 rounds working up to the heaviest set possible
Stay connected and do not set the bar down during the round. If the weight is dropped count a miss. 5 rounds working up to the heaviest set possible
Conditioning
6 strict pull ups
9 box jump overs 24”/20”
10 deficit push ups (done on 2, 45# bumpers dropping below the plates each rep)
AMRAP in 10 minutes
*sub on pull ups is kipping, rogue bar or ring rows
**sub on deficit pu is regular push ups
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