Activation
3 Rounds
12 Alt DB Snatch #50#35
8 Burpees
4 Pull Ups
STRENGTH
Dumbbell or Kettlebell Push Press 5RM, then -10% for 2 x 5
Wide Grip Bench Press (wider than normal comp grip) 80% for 10 x 3
Hang Snatch Grip High Pulls 60% for 3 x 10
CONDITIONING
AMRAP 8 MIN
50 Cal Bike
50 Lunges
50 Wall Balls
Rest 5 Min
AMRAP 8 Min
50 Cal Row
50 TTB
50 Muscle Ups
MAKING MUSCLE
100 Reps on a muscle group that is weak. (upper body)