Squat Snatch 1 set every 90 sec....

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Strength

Squat Snatch 1 set every 90 sec for 12 min (10 sets) Build to 1RM

F: Power Snatch + OHS

P/S: As written

Conditioning

Beep Test

One set every minute until 10 sets are complete

7 Thrusters 75/55

7 Burpees

7 Pull-ups

F: 5-5-5 45/35, burpee, ring row

P: 6-6-6

S: As written

If you don’t make it through all reps in any minute rest the next minute and continue. Your scores are continuous sets and sets it takes to complete. Ex. 5/12