Warm up
A. 3-minutes any machine@ low intensity
10 inch warm
B. Seated Box jump @ as high as possible
5 sets , 2 reps
Weightlifting
A. Power snatch
5 reps , Every 2:30 x 4 Rounds
3 reps , Every 1:30 x 4 Rounds
1 reps, Emom 4-minutes
B. Deficit ( 45lb plate) snatch grip Deadlift
5 sets , 5 reps
Skill :
A. HS walking
* Option A1: HS For distance
1-minutes For distance : 2-minutes Rest
X 4 Rounds
* Option A2: Hs hold wall support + Hand Lift
2 to 3,/ side Emom - 9 minutes
B. 3 weighted chin up + 25 banded triceps extension
3 sets , Rest 90-seconds between sets