A. Warm up
B. Activation
C1. Strength
Hang Snatch
4-6 reps
On the min for 8 mins
D. Conditioning
20 sec on 10 sec off format.
3 mins/ 6 rounds
KB/DB Push Press (light enough to clean easily and go UB each set)
into
3mins/6 rounds
shuttle runs
into
3min/6 rounds
Kb swing @ heaviest possible with good form.