Strength
Snatch Pull + Hang Squat Snatch + OHS
12 minutes to complete 6-10 quality reps of this complex (ascend if good form)
Conditioning
EMOM 16 minutes (4 rounds):
Minute 1 — 5 GREAT FORM Overhead Squats, from the floor, with 3 second pause at bottom of each squat [scale to Back Squats, with 3 second pause, if ROM is an issue] (Rx: 125/85)
Minute 2 — 30 second Hollow Hold
Minute 3 — Max Ball Slams
Minute 4 — Rest
Score is total reps of Ball Slams. Record ball weight used