Power
10 minutes to build to a Max Snatch Complex:
2 Snatch Deadlift
2 Low Hang Snatch (pause below knee)
If you drop the bar, the complex is over. You must start from the beginning.
Strength
Front Squat
Build to a Heavy Triple
then do, 2 sets x 3 reps at 90% of that triple.
Conditioning:
“Leonardo”
For time:
30 Handstand Push ups
30 Ring Dips
30 Pull ups
1 minute Handstand Hold
1 minute Bottom Ring Dip Hold
1 minute Chin up Hold
Run 1 mile
Daily Midline
3 rounds for quality:
15 GHD Sit ups
15 Single Leg Glute Bridge (each leg)
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