ACTIVATION
2 Rounds:
200m Row, 20 Banded Good Mornings
200m Run, 16 Suitcase Deadlifts (7/side)
200m Row, 12 Barbell Rollouts
200m Run, 8 Deadlifts + 8 Hang Muscle snatches (empty barbell)
STRENGTH ACCESSORY
Single Leg KB Deadlift
3×10
AND
Sots Press
(from back rack)
5×5
STRENGTH - Snatch
Pause Hang Snatch Warm Up
(above knee)
4×3 @ 40-60% 1RM
Drop and Reset
Then
Hang Snatch (below knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset
NO FAILS
STRENGTH SUPPLEMENTAL
Deadlift
3×3 AHAP
CONDITIONING
5 Rounds
10 Snatch
12 Toes to Bar
*Weights on Snatch increase each round: 95/65lbs, 115/75lbs, 135/95lbs, 155/105lbs, 185/125lbs
13 Minute Cap