BARBELL WORK


1) Every 30 seconds for 4 minutes (8 total reps):
1 Power Snatch + 1 Hang Snatch (full squat) @ 75%
*rest 2 minutes
2) Every 45 seconds for 6 minutes (8 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75%

Conditioning
Run 1 mile
30 Muscle-Ups
For time.

Midline
5 minute AMRAP of:
BB TGU 65/45#

Notes: Worry far more about control than speed.