3 Position Snatch (Floor, Hang, Power Position – do not drop bar): Max for the complex – 1X1@95%, 1X1@90%


1a) 4XME Strict HSPU – if more than 15 on first set add a deficit, rest 90 seconds

1b) 4XME Pause Front Squats @ 70% (STRICT 3 second pause in the bottom at absolute bottom depth) – rest 90 seconds


4 rounds of:

Run 800m
15 C2B Pull-ups

Rest 1:1

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