BBG
1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).
2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 - rest 90 sec.
3a) 4X3 Snatch High Pull From Hang (Top Of Knee) @ 110% of Max from #1 - rest 60 sec.
3b) 4X8 Pendlay Rows - heaviest possible, rest 60 sec.
3b) 4X8 Pendlay Rows - heaviest possible, rest 60 sec.
Conditioning
With no rest between sections:
1 minute ME Rope Climbs 15'
3 minute AMRAP of:
3 minute AMRAP of:
15 Burpees (to a target 6" above highest reach)
10 KB Push Press 55# DB
10 KB Push Press 55# DB
2 minutes ME Rope Climbs 15'
3 minute AMRAP of:
3 minute AMRAP of:
15 Burpees (to a target 6" above highest reach)
10 KB Push Press 55# DB
10 KB Push Press 55# DB
1 minute ME Rope Climbs 15'
