Work to a heavy 3-rep Overhead Squat
Then,
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)
1. Deficit Strict HSPU (4.5″/3″)
12 Reps, Rest 1:10
11 Reps, Rest 1:00
10 Reps, Rest :50
9 Reps, Rest :40
8 Reps, Rest :30
7 Reps
2. Conditioning
For Time:
20 Power Snatches (135/95)
20 Burpee Box Jump Overs (24/20)
20 Overhead Squats (135/95)
20 Burpee Box Jump Overs (24/20)
20 Squat Snatches (135/95)
3. Conditioning
On the Minute x 16
Odd Minutes – 250 Meter Row
Even Minutes – 5 D-Ball Cleans (150/100)
4. Midline
3 Sets, Not For Time:
10 Glute Ham Raises
20 Weighted Sit-Ups
10 Hip and Back Extensions
20 Empty Barbell Good Mornings
