400m Run
then
2 Rounds of:
10 Push Press (Snatch Grip from Back Rack)
10 Hang Snatch
5 Strict Pull Ups
GET POWERFUL (12 Min)
Power Snatch
Every :90 for 12:00
3 T&G Reps
Build across sets
GET FIT (15 Min)
For Time
50/40 Calorie Row
20 Thrusters 95/65
40 Bar Facing Burpees
20 Thrusters 95/65
50/40 Calorie Row
15 Min Cap
COMPETITORS EXTRA
AMRAP 5 of:
Max Unbroken Sets of
5 CTB Pull Ups
ATHLETES NOTE:
Approach the Burpees like you would approach a 600m Run. You wouldn't sprint mid-wod, you would establish a steady pace that just keeps you moving. This can be done during a set of Burpees as well.