3 Hang Muscle Snatch + 3 Overhead Squats (for technique not load)....

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Strength

4 sets

3 Hang Muscle Snatch + 3 Overhead Squats (for technique not load)

F: 5 Hang Muscle Snatch +  5 OHS (light)

P/S: As Written

Conditioning

15 min AMRAP

5 Wall Walks

10 1 Arm Suitcase Deadlifts 115/75 (each side use farmers handles)

100m Run

F: 25’ Bear Crawl/KB Suitcase Deadlift

P/S: As Written

Finisher

Accumulate 3 minute Plank

Competition

6 x 500m Row (2k Pace)

2 min Rest