Skill Practice Warm Up:
Spend 8 minutes testing your max depth strict HSPU for one rep, or 3 reps if you can go head to floor or lower.
Strength: 1-1-1-1-1-1-1 Power Snatch (7 sets of 1, working up to a max. NEW STRENGTH CYCLE TEST)
Super Set: None.
Metabolic Conditioning: “Soft Top“
15 squat snatches (Health: 55lb squat cleans or power clean to front squat / Athletic: 75lb* / Performance: 115lb )
15 chest-to-bar pull-ups (Health: Band chest to bar pull up)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 5 – 10 min. Scale Up: 135/85lb snatches
‘Cash Out’: 5 kb squat clean thrusters, 30 double unders, 3 rounds