Strength

20 Minutes to work to a heavy 1 rep Snatch

**if things feel great, go for it.

###If you are not feeling the barbell work, use this as an opportunity to work up to heavy DB or KB Snatch plus a 10 second hold at the top.

Conditioning

10 Minute AMRAP

15 Double Dumbbell Snatch @ 25/15

30 Double Unders

Capacity Work

15 Single Dumbbell Snatch (do not have to alternate)

30 Jumps to 6” (45&25 plate)

Homework - Bias, Choose One

Snack Work

Bench Press 2-2-4-2-2

**rest 3:00 between sets

3 sets

ME Strict Pullups

rest 1:00

10 Bent Over Row (KB or DB)

rest 1:00

finish with 3 - 1 minute planks with weight, rest as needed

Conditioning

4 sets @ 80%

1 min bike

1 min burpee box jump over @ 24”

90 sec rest

Strength

Every 2 minutes on the minute for 16 minutes

12 Deadlifts @ 50%

14 HSPU

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