A.) Front Squat 5 x 3 all heavy sets but none to failure
B.) 4 Rounds, each for time of:
5 Power Cleans @ 165/110
15 Wall-Ball Shots @ 20/14
20 Kettlebell Swings @ 53/35
rest 3 minutes between rounds (except after last one)
C.) Immediately after finishing last round no rest straight into
3 minute ME Toe to bar
A.) 12 minutes Hang Squat Snatch building to a moderate-heavy
If technique is good build quickly and do several singles at that tough weight.
If still struggle with squat snatch then stick to sets of three
and use 12 minutes to get lots of practice in at moderate weights.
B.) EMOM for 18 minutes
1st Minute- 5 Overhead Squats, moderate weight
2nd Minute- 7 Burpee Box Jumps
3rd Minute- 30 second Row/Airdyne sprint