200 Meter Run/Row
:45 Goblet Squat Hold
8 Goblet Deadlifts
4R/4L KB Windmill
:45 Goblet Squat Hold
8 Goblet Squats to Overhead Press
8 KBS w/ Goblet
:45 Goblet Squat Hold
8 Alternating Front Lunges w/Goblet
8 Goblet Squats
200 Meter Run/Row
A. NOT Superset
B. 7 sets of 1 3 position snatch – work up to heavy 3 position across the 7 sets.
FOCUS on hitting your mid thigh position in the 2nd and 3rd positions
B. 5×4 Good mornings – keep it light and focus on speed + weight in heels & shoulders in front. USE YOUR GLUTES!
B. 3 Rounds
5 Squat Clean (115/75)
5 Squat Snatch (115/75)
10 Chest-to-Bar Pull Ups
10 Box Jumps (24/20)
