200m Run or Row
-then-
2 Rounds of:
5 Inch Worms + Push Up
10 Muscle Snatch
10 Snatch grip Push Press
GET POWERFUL (16 Min)
Power Snatch
10:00 to establish a 1RM
Rest 2:00
Every :30 for 4:00
Hit 1 Power Snatch Rep at 75%+
GET FIT (10 Min)
For Time
50/40 Calories Bike or Row
40 Box Jump Overs 24/20"
30 Overhead Squats 95/55
20 HSPU or DB Strict Press
10 Min Cap
ATHLETES NOTE:
10 Mins could be a tight cap if you have a big weakness in one of those movements. Get an aggressive line on the Bike/Row to give yourself a shot at finishing!