Warm-up

Strength:

Back Squat

Every 2min x 10min
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – Max Reps @ 80%

Max reps set terminates with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep. 

Conditioning:

As Many Rounds and Reps as Possible in 8min of:

8 Hang Power Snatch 95/65

32 Double-unders

Finish:

2 sets

Reverse Snow Angels x 20 reps Slow and Controlled

Paloff Press x 15 each way