Warm-up:

  • 2X Sampson Complex
  • 25 Stationary lunges
  • 20 Air squats building to jumping squats
  • 15 Hanging Shrugs
  • 10 Burpees
  • 5 Inchworms w/2 Push-ups
  • Burgener Warm-up
  • Barbell Warm-up #2

Skill:

  • Barbell Dropping and Bailing

Strength: 15 Min. Every 90 Seconds

  • 5-5 High Hang Snatch
  • 3-3-3 Low Hang Snatch
  • 1-1-1-1-1 Snatch

**If possible this should be a Squat Snatch

***Start light and work to AHAP

Conditioning:

Teams of 2, 8 Minutes of Tabata

  • Athlete 1: Row for Meters
  • Athlete 2: Hold Plank

*Switch every 20 Second work interval

**Score total Meters

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