Weighted Pullups 4×6
Rest 60 seconds
alternate w/ GHD Situp or V-Up 4×10-15
Rest 90 seconds

8 minute AMRAP
30 Double Unders
6 Squat Cleans (185/115)

Do NOT go over 80% of 1RM on cleans. Scale for singles is 2:1


Back Squat 3×10@70%

Hang Snatch from mid-thigh 5×3@70-75%

Halting Snatch Deadlift with 3 second descent 3×3@85-90%
This should look and feel identical to your snatch pull but stop at the hips; feet flat, knees flexed, shoulders directly over the bar. The 3 sec descent with tight back.


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