Strength:

Snatch Complex:

Every 90 seconds for 12 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:

As Many Rounds As Possible in 8 Minutes:

20 Kettlebell Swings

15 Goblet Squats

10 Box Jumps

 

 

Finisher (Optional):

100 Hollow Rocks, in as few sets as possible.