Workout of the Day:

A1. Muscle Up 4×1-3 Reps (or Strict Pull Ups or Dips)
A2. CGBP 4×6-8 Reps

B. 30-20-10
Ball Slam
“KB Step Up @20\” (KBs in Rack Position)

Competition:

Technique Primer: Muscle Snatch+ BnK SnGr Split Jerk 3 x (3+3)

A. Snatch:
1. 6×2 Hi-Hang Snatch (Full Squat)
2. 3×6 Bnk Snatch Grip Press (Don’t move head, elbows down, shoulders set)
3. 3×5 Snatch Grip Deadlift (Maintain back position throughout lift)

B. Conditioning:
1. 3 Timed Rounds
20 KBS
20 Burpees
3min walk recovery, decreasing times each round.

2. 3×30 Cal AD, (Men @<1:38) (Ladies @<1:55) Rest 2-3 Minutes Btw Efforts