Strength

Snatch:
Perform 10 singles within 90-95% of 1RM Snatch

Clean & Jerk:
Perform 10 singles within 90-95% of 1RM Clean and Jerk

Conditioning

The Krusty Krab

3 rounds
20/16 Calorie Echo Bike
100’ Dumbbell Front Rack Lunge (2×50/2×35)
-OR-
3 rounds
20/16 Calorie Echo Bike
15 Dumbbell Front Squats (2×50/2×35)