Then, depending on your weaknesses, choose TWO of the following:

4-5a. Met-Con
4 Rounds
21 HSPU
15 OH lunge steps with 155/105lbs axle bar
9 Hang power cleans with 155/105lbs axle bar

4-5b. Interval Work
Every 90 seconds for 9 minutes
SPRINT 200m
12 Toes to bar

4-5c. Strength
Overhead Squat:
1×3 – 10 second hold at the bottom (light)
1×3 – 5 second hold at the bottom (moderate)
3×4 AHAP
This is specifically for people who struggle with the bottom position/mobility of the OHS and snatch.

4-5d. Accessory
5 Rounds
80′ Forward facing sled drag HAF
Rest as needed