Part 1-Build a heavy
either 6 power cleans +6 front squats or 6 power snatches + 6 overhead squats
Part 2
Snatch or clean
Cft
5-1 power cleans and front squats or power snatches and overhead squats
Part 3
3x2 back squats-As explosive as possible
Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
Warm up 3 rounds 1 minute of each Ski Bike row Conditioning 3 rounds 1 minute of each No rest between movements Double dumbbell, clean...
Warm up World’s greatest stretch 15 floor to overheads 15 air squats 15 barbell clean and presses 30 second active hang 20 second L sit...
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