Warm-up:
3 rounds:
10 Pass-throughs
5 Drop Snatch
5 Power Snatch from mid-hang
Load the bar with 40-50%, then…
WL:
1) Every 2 minutes for 7 rounds:
3 Mid-hang Snatches, working up to a max.
Use straps.
Strength:
2A) Snatch Deadlift 5x5, working to a 5RM
2B) 5x5 Strict Weighted Pull-up
Conditioning:
3) For reps and quality:
Tabata Hollow hold
Tabata Side-plank raises, alternating sides each round
Extra work:
Strength (use straps):
1A) Bent-row 5RM in 4-5 sets
1B) RDL 5x5 AHAP
Capacity:
No HR restriction:
1k AD
100ft HS Walk
10 OHS at 70% of 1RM Snatch
500m row
50 Burpee BJ (24/20)
5 OHS at 70% of 1RM Snatch