Strength / Skill
Power snatch 5×1 rep @ 73%, 5×1 rep @ 78%, 5×1 rep @ 83% 1RM EMOM
*Spend 7 minutes warming up to working weight.
*Perform 1 work set every minute on the minute.
Conditioning
If you need to make more than 1 modification to workout A, perform workout B.
A) Go as high as you can in 9 minutes of:
- 2-4-6-8-10-… Power cleans (boys: 185#; girls: 135#)
- 2-4-6-8-10-… Pistols in total
B) Go as high as you can in 9 minutes of:
- 2-4-6-8-10-… Dumbbell power cleans (heavy)
- 3-6-9-12-… Squats
Cash Out
GHD hip extension 3×12 reps
