Weightlifting. Week 6. Dynamic effort
12min omem
1 Power snatch + 1 Hang snatch
Start @ 50%. Build weight if able to maintain high barbell speed.

Conditioning.
Performance
2x3min Amrap/3min Rest.
2 Hps 35/25kg
2 Ohs 35/25kg
20 DU
4 Hps
4 Ohs
20 DU
Add 2 reps each rd.
20 DU after each rd.

Fitness.
DB variation of above
DB hang power snatch
DB Goblet squat
20 Plate hops