Strength:
7×3 Hang Power Snatch, heavy but perfect, 60-90sec rest between sets
15min time limit
Notes:
Do 3×3 warm-up first then, all 7 sets of 3 at the same weight.
Conditioning:
5 Rounds
20 Unbroken Kettle Bell Swings, 24kg/16kg
35 Double Unders or Tuck Jumps
8min time limit
Notes:
If you break the KB swings you must re-start the set.