Power
Hang Snatch, 5×3, @ 72.5%
Focus is speed & technique. If weight is too intense, back off to something that doesn’t sacrifice technique
Strength
EMOM x 10 minutes:
Min 1: 3 Speed Squats
Min 2:4 Dumbbell Vertical Jumps, you choose weight.
Conditioning
3 rounds for time:
10 Goblet Box Step up, 70/55
10 Deadlift, 225/155
10 Box Jump, 24/20
Mid-Line Benchmark
For time:
50 GHD Sit ups
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