Warm up
16 Min. EMOM Mr. Nasty Complex
E: Clean + Front Squat + Jerk + Clean + Jerk
O: Power Snatch + O/H Squat + Snatch + O/H Squat
Increase weight every 2 minutes till at 85% of Snatch
4 Rounds
4 Pegboard or Rope Climbs
16 Wall Balls
5 Deadlift @75% or 175/255#
12 T2B
Cool Down
200 Single unders
Rx Program:
Strict Press
10 x 50%
10 x 60%
3 x 80%
3 x 85%
3 x 90%
Superset: Lateral sidebends w/KB x 10 per side
Snatch pulls
2 x 5 @50 – 65%
3 x @85%
3 x @95%
3 x @105%
Superset: GHD Sit ups x 12
Cool down:
4 Min. Banded glute march kettlebells
