Strength
Hang Snatch
4*3
Power Snatch
4*2
Conditioning
8 Minute AMRAP:
12 DB snatches 70/40
10 Handstand push ups
2 Minute Rest
8 Minute AMRAP:
15 Thrusters (95/65)
40 double unders
Cardio Burn 🔥
200 Jump ropes
50/40 Calorie ride
200 jump ropes
50 Walking lunges 45/25
200 jump ropes
50 KB Deadlifts (70/53#)
200 jump ropes
Then
4 rounds
15 Goblet squats
20 Ball slams
10 strict press
20 sit ups
buy out 600 meter run