EMOM for 14 minutes alternating:

1a) 1 Snatch @ 80-90%

1b) 3 Front Squats @ 70-80%

*Notes: Pick a Snatch weight between 80-90% that allows for good technique. There should be no misses. Pick a FS weight between 70-80% that is challenging but fast. Error on the side of heavy for the FS load.

Conditioning
4 Rounds:
20 Seconds Max Effort Burpees, 10 Seconds rest
-then (no rest)-
4 Rounds
20 Seconds Max Effort Wall Balls, 10 Seconds rest
-then (no rest)-
2 Rounds
20 Seconds Max Effort Burpees, 10 Seconds rest
-then (no rest)-
2 Rounds
20 Seconds Max Effort Wall Balls, 10 Seconds rest

6 Steps to becoming a world champion weightlifter with Kianoush Rostami