Warm up:
2 Rounds:
Complete with an empty barbell
5 Snatch grip deadlift
5 Muscle snatch from power position
5 Overhead squat
5 Hang power snatch
Strength:
Every 2 minutes for (5) sets
1 Snatch
2 OHS
1 Snatch balance
Accessory:
4 sets
10 Hanging knee raise (slowwwwwww)
10 Med ball V-ups
10 Crunches (:03 hold at the top)
Workout:
4 x 3 min w/ 2 min rest
Row 500/400
Wall ball till 3 minute’s is done