400m Run
Then
2 Rounds of:
:20 HS Hold
8 Strict Pull Ups (or Ring Rows)
10 Snatch Balance w/ empty bar
GET FIT (18 Min)
EMOM 18
16/12 Calorie Row (or Bike)
10 Overhead Squats 135/95
5 Bar Muscle Ups (or 5 pull-ups + 5 dips)
*Rotate movements OTM
GET POWERFUL (12 Min)
Hang Power Snatch 12:00 to establish a 2RM
COMPETITORS EXTRA (12 Min)
AMRAP 12
20 Alternating Hang DB Snatch 70/50
20 Box Jump Overs 24/20"
Rest 1:00
ATHLETES NOTE:
Believe it or not, the efficacy of your Rowing will play a major part in if you are able to finish this or not. If your leg drive is weak and inefficient you heart rate could climb making the OHS more difficult. If you pull early or too much with the arms, your BMU could suffer.