Warm up
Snatch & Clean Complex
16 Min. EMOM
E: Hip Snatch + Hang Power Snatch, Hang Snatch
O: Hip Clean + Hang Power Clean, Hang Clean
Every 4 Min. build up
@50%, @60%, @70%, @75%
10 Min. EMOM
1st: Max power cleans @65/95#
2nd: Max Snatches
3rd: Max Push jerks
4th: Max deadlifts
5th: Max O/H Squats
Repeat
Add up for total rep count
400 Meter row
Rx Program:
Back Squat
10 x 50%
10 x 60%
5 x 75%
5 x 80%
5 x 85%
Hanging leg raises x 10
Deadlift
Bicep curls x 20
