1.) Strength: 3X5 Tempo Front Squats @ 70% (3 counts down, 3 count pause at bottom, 3 counts back up, no stop at the top) - rest 90 sec.
2.) Snatch Balances: 3 sets of 5 @ 75% of snatch 1RM
3.) "Hope"
Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24" box
75/55 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
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