at the gym version


1.
Snatch

3 x 2 muscle snatches + 2 snatch balance

3 x 2 squat snatches + 2 hang squat snatches

3 x 4 overhead walking lunges / reverse lunges + 4 overhead squats

*First complex is strictly for technique and speed. On the second complex you can go heavier. You can drop the bar after first squat snatch and re-grip. Straps are also allowed. Third complex is an accessory set - strength & stability work for back, shoulders and core.

2.
Conditioning
”Intervals”

Every 4 minutes x 5

30 sec assault bike / sled push
10 Ground to overhead
10 Burpees

*Aim is to go pretty hard here. Bike or sled is not all out - you still have to able to crab the bar straight after the 30sec. Weights for GTOH should be light so you can go 10 unbroken reps every time. Burpees - just keep moving! You should have at least about 2 minutes to rest before going for another round.

OR

Anywhere version

1.
Strength
EMOM18 (3rounds)
1. 8-12 Odd object single arm sots press (R)
2. 20 meter single arm over head carry (R)
3. 8-12 Odd object single arm over head squat (R)
4. 8-12 Odd object single arm sots press (L)
5. 20 meter single arm over head carry (L)
6. 8-12 Odd object single arm over head squat (L)

*Any weight works for this one. Slow and controlled tempo!

3.
Conditioning
”Intervals”

Every 4 minutes x 5

30 sec stair/hill run / sprint run
15 squat jumps
10 burpees

*Aim is to go pretty hard here. Feel the burn on those squat jumps after the run and finish up with some nice burpees. You should have at least about 2 minutes to rest before going for another round.