Strength
1.Snatch from Blocks Hip High 5×5 Light 40-55% of max Rest 60sec
2a.Front Squat 3×3 with 5 sec Pause at the Bottom Heavy as Possible Rest 90sec
2b.Behind the Neck Push Press 3×5 Heavy as Possible Rest 90sec
-THEN-
Conditioning
EMOM 10min
Odd Min 5 Kettle Bell Snatches each Arm 70/55
Even Min 20 Sit-Ups
-THEN-
Mid line
Max Effort Hand Stand Hold
Max Effort Plank on Elbows
*These should be performed together with no rest between*