Strength
1) Front Box Squat: 6 x 4 @60%, every 60-75s.
– Use a 13-15# Box + Slightly Wider stance than normal
– If you have access to bands or chains drop the percentage to 50%.
2) Power Snatch: EMOM 6: 2 Reps @70%
– These are “cluster sets” meaning you drop and reset between each single.
– Beginner: Muscle Snatch w. a light load
Conditioning
“Traffic”
For time:
30 Deadlifts (155, 105)
10 Bar Muscle-ups
20 Front Squats (155, 105)
20 C2B Pull-ups
10 Power Snatch (155, 105)
30 T2B
12:00 Cap
L3: (135, 95) (Ring Dips in place of Bar Muscle-ups)
L2: (115, 75) (Band Assisted Pull-ups) (Knee Lifts)
L1 Metcon:
For time:
30 Deadlifts (115, 75)
30 Ring Rows
30 Front Squats (115, 75)
30 Knee Lifts