4-9-13

WEIGHTLIFTING

Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press
Snatch segment pull (1″, knee, hip, finish) + snatch pull – (1 + 1) x 2 x 3 sets
Snatch – 60% x 3 x 3
Snatch push press + overhead squat – 3 + 1 x 3

STRENGTH

5 rounds, Power Snatch + Overhead Squat

CONDITIONING

AMRAP IN 12 MINS
10 Wallballs, 20/14
10 Kettlebell swings, 53/35
20 Double unders
30 seconds side plank/side