Strength / Skill
Practice power snatch (up to 85%) for 10 minutes
Back squat 3 reps @ 70%, 3 reps @ 80%, 3 reps or more @ 90% of training 1RM
Conditioning
If you need to make more than 1 modification to workout A, perform workout B.
A) Complete 4 rounds for time of:
- 400m Run
- 20 Kettlebell swings (boys: 32kg; girls: 24kg)
- 15 Atomic sit-ups with plate (boys: 45#; girls: 25#)
- 10 Ring dips
B) Complete 4 rounds for time of:
- 400m Run
- 20 Kettlebell swings (challenging weight)
- 15 V-ups
- 10 Dips on bench or box
Bonus
Mobility work
