First, Squat snatches, 7×5 at @ 60% of your 1RM, these should be touch and go, so keep them light and do them right!!! Hip crease below the top of the knee and locked out at the top…
For time: 50/10;40/8; 30/6; 20/4; 10/2
- Kettlebell swing (20/12)
- Overhead Squat (65/45)
This is supposed to be light and FAST!