Warm-up
• 500 m Row
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
2 rounds:
• 6 Russian KB Swings 53/35#
• 12 KB Goblet Squats 53/35#
Strength
Snatch
• 3 reps @ 50%
• 3 reps @ 60%
• 2 reps @ 70%
• 2 reps @ 80%
Clean & Jerk
• 3 reps @ 50%
• 3 reps @ 60%
• 2 reps @ 70%
• 2 reps @ 80%
Conditioning
9 min AMRAP:
• 9 Deadlifts 155/105#
• 6 Power Cleans 155/105#
• 3 Handstand Push-ups