A. Every 90 seconds for 6-minutes (4 sets):
Muscle Snatch + OHS + Snatch Drop + 3 zotts press
Light weight. This is a warm-up.
Followed by...
Every minute on the minute for 10-minutes (10 sets):
Snatch x 1 rep
Build as long as your lift is successful.
B. 21-15-9
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Burpees over the Bar
ABSOLUTELY NO DROPPING THE BAR! Looking to choose a weight on the barbell that athletes could complete 21+ repetitions unbroken when fresh on both movements when fresh.
Time cap: 15-minutes
C. Optional Accessories:
Three sets of:
Kettlebell Biceps Curls x 6-8 reps
Wall Walks x 5 reps
Rest as needed
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