3 Position Squat Snatch* 4x(1+1+1) *High Hang + Low Hang + From Floor Squat Snatch 3x1 Then 16 Minute AMRAP: 1 Power Clean (155/115) 1 Box Jump *Add one box jump each round
Front Squat 4 Sets @ 65-70% 1-Rep Max Max Reps in :45 seconds Rest 1:30 between sets Then 5 Rounds: 40 Double Unders :20 Hanging Knee Tuck Hold 100 Meter Farmer Carry (53/35)
Deadlift 5 x 3 @ 88% Bench Press 5 x 3 @ 88% *Super set the above movements Then 7 Rounds From Time 300 Meter Row 100 Meter Run 1 minute rest between rounds