Skill-work:
3 Rounds
20 Heels elevated squat Tempo (3 sec descent)
20 Glute Ham Raises or Nordic Curls
Conditioning:
3 X 7 MIn EMOM
Rest 3 Mins In Between
Increase Weight Every Minute for 7 Minutes to Max Weight
Power Snatch
Min 1: 7 Reps
Min 2: 6 Reps
Min 3: 5 Reps
Min 4: 4 Reps
Min 5: 3 Reps
Min 6: 2 Reps
Min 7: 1 Rep
Repeat with Power Clean
Then Thruster