400m Run
4 Inchworms + Push Up
then
3 Rounds of
6 Hang Power Snatch
6 OHS
6 Snatch Balance Increase weight each set
GET POWERFUL (15 Min)
Power Snatch + Overhead Squat + Hang Squat Snatch
Every :90 for 15:00
Complete 1 Complex
Build weight across sets
GET FIT (16 Min)
3 Rounds of
1:00 Row for Calories
1:00 S-DB/KB Front Rack Lunge Steps 50/35
1:00 Ab Mat Sit Ups
1:00 Goblet Squats 50/35
Rest 2:00
COMPETITORS EXTRA
AMRAP 8
5 Bench Press 185/125
4 Sandbag Over Shoulder 150/100
ATHLETES NOTE:
Get Powerful: Your goal is to be a smooth operator with the Barbell during the complex. No hanging out in positions longer than needed. Be quick through the three reps on each complex. The only time you should slow it down is during the OHS.
Get Fit: Feel free to use Bikes in place of rower