Every two minutes, for 14 minutes (7 sets):
Hang Power Snatch, 2 reps

Coach Alex’s Notes:
Let feel dictate the load. If you feel good, increase the weight. If you feel a little slow or off, keep the weight light and work on speed and mechanics.

For time:
Run, Row or Ski 1000m
115/75 Hang Power Clean and Push Jerk, 30 reps 30
Strict Pull-ups
30 Strict Ring Dips

Five minutes of:
Static Stretching or Tissue Work (time permitting)

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