Strength:

1) EMOM for 7min 3xHang Muscle Snatch, light and fast, 50% of Snatch max

2) EMOM for 7min 3xHang Muscle Clean, light and fast, 50% of Clean max

20min time limit

Conditioning:

10-9-8-7-6-5-4-3-2-1

KB Swing, 24kg/16kg

:30sec plank hold

12min time limit