Monday 7/9

Warm Up

7×2 +1 Hanging Power Snatch +Overhead Squat

This is a complex where you perform 2 Hang Power Snatches, then without lowering the bar, perform 1 OHS. You may increase weight as long as form stays very tight. Rest 60s between sets.

Strength
Front Squat 5×3 increasing weight each set, rest 2 minutes between sets

Conditioning
7 min AMRAP
5 KB Clean & Jerk (left) 24/16kg
10 KBS 24/16kg
5 KB Clean & Jerk (right) 24/16kg
10 KB Hi-Pulls 24/16kg

Stretch
Shoulder Overhead with band
Hand behind back
Death Stretch

Notes: The KB should touch the floor between every rep of Clean and Jerks, and every Hi-Pull.