Strength:

Snatch Complex:

Every 90 seconds for 8 rounds:
Snatch Lift Off (1″) + Snatch High Pull + Mid Hang Snatch High Pull + Mid Hang Snatch

Stay tight, maintain back angle, and keep your weight back (just behind mid-foot) on the lift off, pausing with the bumpers 1″ off the floor. Return to the floor for the Snatch High Pull. Don’t pull the bar crazy high on the High Pulls. Anywhere above navel height is plenty high.

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Conditioning:

Every 5 minutes for 4 rounds:
20/15 Calorie Row
15 Front Squats
10 Toes-to-Bar

Work at a 75-85% pace. The Front Squats and Toe-to-Bars should be unbroken or 2 quick sets. Aim for consistent times on each round. Scale the Front Squat weight and Toes-to-Bars (to Hanging Leg or Knee Raises, or reduced reps) as needed.