Do a set every 1 minute and 30 seconds
1 Pause at the top Snatch Pull +2 Floating Power Snatch @60-65%1RM Power Snatch
1 Pause at the top Snatch Pull +2 Floating Power Snatch @60-65%1RM Power Snatch
1 Pause at the top Snatch Pull +2 Floating Power Snatch @68-70%1RM Power Snatch
1 Pause at the top Snatch Pull +2 Floating Power Snatch @68-70%1RM Power Snatch
1 Pause at the top Snatch Pull +2 Floating Power Snatch @68-70%1RM Power Snatch
*All Touch and Go
1-2 Sets
1:00 Row
5 Squat Cleans (45/35)
5 Front Squats (45/35)
20 Plate Hops
4 Step Up Burpees
5 Hanging Scap Retraction
5 Kip to SWing
3 Kipping Chest to Bar Pull Up
-then-
Warm up to workout weight w/2 Chest to Bar Pull Up after each set
2. Workout Prep
1 Set (at pace)
2 Front Squat
2 Bar Facing Burpees
2 Chest to Bar Pul Ups
3 Rounds
10 Front Squats (155/105)
10 Bar Facing Burpees
10 Chest to Bar Pull Ups
Rest 1:1
6 Rounds
5 Front Squats (155/105)
5 Bar Facing Burpees
5 Chest to Bar Pull Up
Time Cap each set 6 mins
Calf Foam Roller
2 Min Bench Stretch for Lats or banded pull downs
Hip Halo Activation
Barbell Prep
Burgner Warm Up (Snatch)