Warm-up:
12-9-6
Hang Muscle Snatches
Overhead Squats
Push Ups
*Use empty bar or light weight
LITE = Alt. DB Snatches and Goblet with DB
Strength
Power Snatch Singles @70-75%
5 Rounds:
:60 on, 2:00 rest
Drop and Reset
LITE = DB Alt. snatches
Conditioning:
AMRAP 15 Minutes
20 Wallballs 20/14lbs
10 Ring Dips
20 Box Jumps 24/20"
LITE = Push-ups for Ring Dips
Extra
EMOM for 12 Minutes:
Choose a set number of Strict HSPU and complete that on the minute.