Intensity – Fast & Light
Part 1 – Extended Warm-up
- Rack Walk, L/R Overhead Walk, Farmer Walk, Lunge
Part 2 – 3 Sets – Technique & Power
- Hang Snatch x 5/5
- Dead Clean x 5/5
Part 3 – 2 Sets x 60/120
- Snatch L
- Snatch R
Part 4 – 3 Sets – Complex 90/150
- Swing x 5 + Clean x 5 + Squat x 5 + Push Press x 5 x L/R
Part 5 – Super Sets OT 2:00
- Swing x 10
- Sumo KB Deadlift x 10
Part 6 – 2 Minutes supersets
- Push-ups
- Band Pull-aparts
Part 7 – 3 Sets
Abs – superset 10 Russian Twists or Leg Raises with Situps to failure