1.  Snatch + Overhead Squat: use snatch #’s

50% x 3

60% x 3

70% x 2

80% x 1 x 3

 

2.  3 Rounds:

  • Overhead Squat x 3 (use 50% of max- pause on bottom)
  • Prone overhead press w/ pole x 10
  • KB Lateral lunge x 5 +5

3.  3 Rounds x 1 min each:

  • Dips x 10
  • Prowler x down + back
  • Hanging L-hold x 20-30 sec
  • Renegade Row x 5 + 5
  • V- up + Pause x 10 (pause in hollow hold)