Wednesday

Strength

A. Power Snatch
One set every 2 min for 12 (6 sets); Build to a tough set of 3 reps touch & go Power Snatch

F: Hang Power Snatch x5 for technique, not loading; can sub to DB Hang Power Snatch x5 each arm

Conditioning

B. 10 min AMRAP
6x Burpee
12x Russian KB Swings 53/35
24x Double Unders
*30 sec active rest

F: 6x Burpee + 12x russian kbs light + 75x Single Unders