Skill: power snatch

EMOM 16′

Odd minute: 5 power snatches 50/30

Even minute: 30″ max effort double unders

 

–One&Only team competitor–

Strength: Front squat: 10 rounds – Every 2:30, complete:

-3x front squat @ 100% 1 RM clean. Take 10 minutes to work up to this weight before putting a clock to the working sets. Note this is a gut check, so if you start to fail, go down to 2 reps, and if you miss there, take it down to singles for the remainder of the working sets.

Work Capacity: Complete the following for time:

-25m overhead lunge (95#/65#)

-50x chest to bar pull up

-25m overhead lunge (95#/65#)

-50x handstand push up

-25m overhead lunge (95#/65#)

-50x toes to bar

-25m overhead lunge (95#/65#)

*Any time you break the overhead lunge (bar leaves the overhead position), perform 5x burpees over the barbell before continuing.

Conditioning (Optional): 10 rounds – Every 2 minutes, perform:

-50m freestyle swim

*If you do not have access to a pool, then do some conditioning of your choice, or spend a solid 15 minutes of myofascial release with emphasis on the quads.

 

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