STRENGTH
Part A
Build to a heavy complex in 15 minutes
1 power snatch + 1 hang power snatch
Part B
Every 45 seconds x 12 rounds
2 touch and go power snatch + 2 Overhead squats Use between
65-70% of part A
METCON
3:00 work 1:00 rest x 3 rounds
AMRAP
3 Hang power snatch 40/30kg
6 OHS
9 Bar facing burpee
*Pick up where you left off each round
SWEAT
1:00 @ each station x 5 rounds
A) Machine max cals
B) KB alt step back lunge
C) Burpee box jump
D) Goblet squat
E) Machine
F) REST