500m Row
20 Russian KB Swings
100' Lunge Steps
:90 Jump Rope Singles
GET STRONG (10 Min)
Deadlift
EMOM 10
3 Reps @ 70%+ Build across sets
GET FIT (12 Min)
For Time
9 Squat Snatch 135/95, then 100 Double-Unders
7 Squat Snatch, then 75 Double-Unders
5 Squat Snatch, then 50 Double Unders
3 Squat Snatch
12 Min Cap
COMPETITORS EXTRA
5 Rounds of:
200m Run
15 GHD Sit Ups
30' HS Walk
15 Min Cap
ATHLETES NOTE:
Unless you can go Unbroken on "Amanda" singles are likely your best bet on the Snatch. Stay over the bar instead of stepping back after each rep.