Strength:
4x8 each arm One arm KB Row
Conditioning:
Part 1:
21 - 15 - 9
Power snatch
Pull ups
Mod 1: Hang power snatch and ring rows
Mod 2: Squat snatch and Chest to bar
Part 2: 400m run holding 2 weight plates in claw grip. You can only move when the plates are held like that.
Extras:
Every 2 minutes complete this complex 10x 1 Squat snatch and 1 overhead squat @ 70-80%