Warm-up

Strength:

Front Squat

3×8 @ 65,70,75%

Conditioning:

Complete as Many Rounds and Reps as Possible in 9min of:
3 Power Snatches (115/75)
3 Chest to Bar Pull-Ups
6 Power Snatches
6 Strict Handstand Push-Ups
9 Power Snatches
9 Chin-over-the-Bar Pull-Ups

Finish:

3 sets

Reverse Snow Angels x 20 reps slow and controlled

Seated Dumbbell External Rotations x 8 each arm with a 6-8 second negative

Seated Pike Overs x 20 reps