BARBELL WORK

1) Every 30 seconds for 4 minutes (8 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 70% of 1RM

*rest 2 minutes

2) Every 45 seconds for 6 minutes (8 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 70% of 1RM

Conditioning

4 rounds for total working time of:

7 Bench Press @ 65%
Row 500m

Midline

5XME L-Sits – rest 60 sec.