Fitness-
A. Hang Snatch x 3 x 5 sets; off feel
B. EMOM x 8 min
Even - 6 - 8 dips
Odd - 10 strict K2E
+
12 min AMRAP
10 KB Swings, 53/35
30 DU’s or 90 Singles
6 10m shuttle sprints (each length is 1 rep)
Performance-
A. Snatch - 3 @ 70%, 3 @ 75%, 2 @ 80%, 1 @ 90%
B1. Strict L Sit Pull ups x 5 x 3 sets
B2. HS Shoulder Touches x 7 each side x 3 sets
+
12 min AMRAP
10 KB Swings, 70/53
60 DU's
6 10m Shuttle Sprints
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