Warm up :
2 rounds:
- 10 Air Squat
- 20m bear crawl
- 20m walking lunges
- 20m toes touches
- 5 Empty Bar power Snatch
Strength: 17Min
A. Every 90s / 6 Sets:
- 3 Power Snatch
- 3 overhead Squat
* The goal is to stay with one heavy weight all the sets
B. 8 Min to perform:
- 2 Pausing Back Squat
Conditioning:
12 Min AMRAP:
* 500/ 350 machine
Then..
AMRAP:
- 15 KB Shoulder to overhead
- 15 Cal machine
* Rest 2 Min
10 Min AMRAP:
* 500 / 350m Machine
Then ..
AMRAP:
- 20 Wall-balls
- 20 DB Snatch
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