Warm-up:
3 rounds with an empty barbell:
3 Snatch grip BN press
3 Drop to power
3 BN Sots Press @1/2 Squat depth
3 Hang Power Snatch
Strength:
1) Power Snatch 63X2X3
Capacity:
2) 5 rounds:
HR 145-155 BPM
3:00 Bike or row
1:30 Max distance Handstand walk
1:30 ME UB Kipping Pull-ups + plank (Only one set, then plank the remainder of time)
