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2-Position Snatch (1. Full Snatch 2. hi-hang – shoulders even with or slightly behind bar, bar in contact with pelvis)
EMOM for 6:00 – 1 2-Position Snatch @80% Snatch 1RM
3X20 (steps) Front Rack Walking Lunges – heaviest possible with continuous stride (no stopping to gather feet), rest 2:00
150 Wall-Balls (20/14)
100 Calories for time on the Assault Bike
*EMOM do 6 target burpees (Start the workout with 6 burpees)
‘Mono structural conditioning Test’
Rest 2 minutes
*Rest 2 Minutes. Focus should be on the run/row times, which should be max effort. HSPU are in there to test efficiency after max effort mono structural conditioning.