Work up to 70% of 1RM Snatch:
then
6min EMOM
1 P. Snatch @70-80%
Work on movement practice for Burpee Pull-up and shuttle run.
2 sets of:
3min of 23.2 from start
rest 2min btw sets
3 rounds of:
20-30 prone banded leg curls
15 Facepulls (1sec. hold at peak)
10 pall of press (each side)
10-20sec. Hollow hold
8 Sets
1-4:
1 powerclean, 1 squatclean, 4 Frontsquats
5-8:
1 powerclean, 2 frontsquats
6 Clean Pull
6 Clean Pull
6 Clean Pull
3 Clean Pull
3 Clean Pull
Row
Devil's Press
Echo Bike
Air Squat
Rest