Warm-up/Mobility:

Coaches Choice, 10min

Strength (Skill):

Weight should be light for both movements 40%-50% range. Weight will be taken from the pocket, 2-3″ bend in the knees.

1) 7×3 High-Hang Muscle Snatch

2) 7×3 High-Hang Muscle Clean

Conditioning:

1K Row

Rest 6min

1K Row