Weightlifting:
Competition & L2:
Heavy Single squat snatch
then 4×1 @ 90%
L1: Heavy Single Hang-squat snatch
then 4×1 @ 90%
Conditioning:
Competition:
“Nasty Boys”
3 rounds for time of:
50 Squats
8 Turkish Get-ups (24kg/16kg)
10 Hang power Snatch (135#/95#)
L2:
3 rounds for time of:
50 Squats
8 Turkish Get-ups (16kg/8kg)
10 Hang power Snatch (95#/65#)
L1:
3 rounds for time of:
30 Squats
8 Sand-bag Get-ups (50#/35#)
10 Hang power Snatch (45#/33#)