2 sets as warm-up:
30 single-unders
15 double-unders (or 30 more single-unders)
15 light Russian kettlebell swings
5/side plank rotations
Every 2:30 for 15:00 (6 sets):
1 power snatch from a :01 pause just below the knees
1 hang power snatch from a :01 pause just below the knees
1 power snatch (no pauses)
*moderate loads you can move well, drop and reset between all reps
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For time w/a 9:00 cap:
6 DB devil’s presses
12 DB shoulder-to-overhead
18 DB power cleans
24 DB deadlifts
30 burpees
*start @ 1 end and advance down the rig as you go, completing 1 movement at each squat station along the way
**same DB load throughout, should be challenging for the devil’s presses and then get relatively easier as you go…
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5:00-10:00 coach-led mobility
Post results to comments.
A. 3 @ 95, 3 @ 100. Snatches felt good!
B. 4:07, used 30’s. COULD HAVE gone heavier but I’m heading to go help my brother move so didn’t want to be dead tired.