A. Power Snatch + OHS + TNG Squat Snatch + OHS – Build to a fast technical complex in 10 minutes
B. Banded Deadlift – 1 rep (~55%) Every 45-sec x 15
Prioritise speed and positions, use the following set up (https://www.youtube.com/watch?v=F6xPIZC6lhM)
C1. Glute Ham Raise – 3×12-15 @30X1; Rest 30-sec
C2. Front Rack Walking Lunge – 3×12 (6/leg); Rest 90-sec
+
14’ AMRAP
8 Dumbbell Power Cleans @50/35-lbs/hand
25’ Dumbbell Front Rack Walking Lunges @50/35-lbs/hand
8 Burpee Box Jump Overs @24/20″
25’ Dumbbell Front Rack Walking Lunges @50/35-lbs/hand
+
EMOM 9 minutes
1 – 45-sec Bent Hollow Body
2 – 30-45-sec Star Plank, L
3 – 30-45-sec Star Plank, R
