Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Snatch complex – 7 sets of 1 Snatch Pull + 1 Hang Snatch (do not go below knee)
Fitness: EMOM 12 – Even minutes: 10R + 10L KB/DB Push-press, Odd minutes: Max hanging L sit hold or hanging knee up hold
Part 2 – Conditioning: “Magnum PI”
Performance: On a 17 min clock:
- Run one mile for time
…then with remaining time, perform 1-2-3-4-5-6… (and so on) reps of –
- Power snatch (115/75lb)
- X3 Abmat sit-up
Fitness: AMRAP 17 min* of 1-2-3-4-5-6… (and so on) reps of –
- Strict Press
- X3 Abmat sit-up
*Every 3 min on the minute, run 400m
