25 Lateral Bar Hops
25 Air Squats
50' Spiderman
15 OHS 45/35
:30 Dead Hang from pull-up bar
GET POWERFUL (12 Min)
Snatch + OHS
12 Reps @ 65%+ 1RM Snatch
8 Reps @ 75%+
4 Reps @ 85%+
12 Min Cap
GET FIT (16 Min)
3x AMRAP 4 / 2:00 Rest
400/350m Row
20 Pull Ups
Max Power Cleans 185/125
COMPETITORS EXTRA
For Time
30 Lateral Burpees Over DB
30 Double DB Hang Snatch 50/35s
150' DB OH Walking Lunge Steps 50/35s
8 Min Cap
ATHLETES NOTE:
You should have a full minute or more on the Cleans each round. If not, knock back the Pull Up reps as the Row shouldn't be much of a hindrance for anyone.