Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness:
5 min empty bar skill, then:
12 min to work to a heavy complex of:
1 Power Snatch + 1 Overhead Squat
**If limited on mobility, work to a heavy power snatch double
Part 2 – Conditioning:
Performance:
Open 14.2
E3MOM for as many as possible
From 0:00-3:00
2 rounds
10 OH Squat 95/65
10 C2B pull ups
From 3:00-6:00
2 Rounds
12 OHS
12 C2B
From 6:00-9:00
2 Rounds
14 OHS
14 C2B
Continue the ladder until you miss the 3 min interval
Fitness:
OHS @ RPE 4
Pull up progression
