2 Rounds of:
10 Banded pull-aparts
10 Dumbbell step-ups
5 Barbell hang squat cleans
3 Broad jumps
This is a retest from 4 weeks ago. Compare the heaviest weight you lifted, as well as the total load moved (sum of all 5 sets). Ideally you will increase both.
30s Assault bike or row
Perform on the assault bikes, stagger the start to accommodate numbers.
Score is total calories for all 5 rounds: ideally there will be both the maximum calories possible and the smallest difference between your first and last round.
Build to a max 3 position snatch at the following positions: floor, knee, mid thigh.
3×2 Snatch pull at 105% of your 1RM snatch.