FRIDAY LIFT

Specific Prep

2 Rounds

Broomstick Complex

10 Pass Throughs

10 Good Mornings

10 OH Squats

Then warmup Snatch on Empty Bar

Scale to Power Cleans if needed

Empty Bar Prep

5 Muscle Snatch

4 Hang Power Snatch

3 Touch and Go Power Snatch

Olympic Lifting

Power Snatch

On the Minute x 3:

3 Touch and Go Power Snatches

Rest 1:00

On the Minute x 3:

2 Touch and Go Power Snatches

On the Minute x 3:

1 Power Snatch

Level 1.

On the 4:00 x 4 Rounds

9/6 Cal Airbike

10 Barbell-Facing Burpees

5 Power Cleans

Conditioning

On the 4:00 x 4 Rounds

12/9 Cal Airbike

10 Barbell-Facing Burpees

5 Power Snatches 60/40