Part A Warm Up
3 Sets
Snatch Deadlift x5
Bent Over Snatch Grip Row x5
Overhead Squat x5
Tall Snatch x5
Part B
5 Sets
Pause Dip High Hang Snatch x3 @80% of 1RM High Hang Snatch
*Pause for 2-3 sec in every catch position.
Part C
3 Sets
In A 4 Min Window Perform
30 Kettlebell Swings (53/35)
20 Overhead Squat (95/65)
10 Pull-up
Max Cal Assault Bike
rest 4 min
*Score is ea. rounds of AB cals. Score each round seperate.
