Strength
Snatch Complex (1 complex every 2 mins for 12 mins (6 sets))
1 complex/rep = 3 movements (Snatch Pull + Power Snatch + Snatch)
Ascend weight as long as form looks good on all movements, record heaviest used
Conditioning
3-4 Rounds NOT FOR TIME (15 min cap):
5 Squat Snatch @ 75% of your heaviest set from today
5 Wall Walks (as far up as you can stay hollow)
100m Heavy Farmer’s Carry
REST 3 MINUTES, then
CASH-OUT:
Max Hang on Bars (pronated grip, just hang and hold on for dear life!) — record time as your score for today’s workout