STRENGTH

Hang Power Snatch 3-2-1; 5 rounds

Looks like...3 consecutive reps, rest in hang for 5 seconds, 2 consecutive reps, rest in hang 5 seconds, 1 rep, rest in hang 5 seconds. Set bar down rest 2 minutes, then complete 4 more times.

Snatch Pulls 3 sets of 3 reps @ 115% of 1 RM Snatch

Then:

Tabata Push Ups

CONDITIONING

3 rounds of...

Run 400m @ 90% effort
Rest 2 minutes

*Competitor: As prescribed
*Established: As prescribed
*Recruit: Snatch practice, no pulls.