Strength

Every 3 minutes for 7 sets, complete:

Sets 1-4
Hang Snatch (mid-thigh) x 2 reps @ 70%

Sets 5-7
Snatch Grip Deadlift on 2″ riser x 3 reps @ 75%, 80%, 85%

Note: All %’s based on 1RM Snatch

Conditioning

For time (8 min cap):
9 Bar-facing Burpees
9 Overhead Squats (135/95)
12 Bar-facing Burpees
12 Hang Squat Cleans (135/95)
15 Bar-facing Burpees
15 Thrusters (135/95)

……….

BURN

“Deck of Cards”

25 min AMRAP of:

♠ – Calorie Bike or Row
♦ – KB Swings
♣ – Russian Twists
♥ – Pull Ups
Joker – 20 Burpees