Power

5X1@80% Power Snatch from blocks (just above knee) – rest as needed

BB Cycling

3X3@80% UB Hang Snatches (full) from the Power Position – rest 90 sec.

Strength

1a) 4X5@75% Front Squats – rest 90 sec.

1b) 4X10 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 10 UB reps at strict tempo is too easy add weight, rest 90 sec.

Conditioning

5 rounds for time of:

20 Calorie Row
20 Wall Balls 30/20#

Note: Men, if you don’t have a 30# wall ball use a 20# to a 12′ target.