200m Run or Row
15 OHS w/ Empty Bar w/1 sec pause at bottom
30 sec. handstand hold
GET POWERFUL (16 Minutes)
1 complex = 1 Power Snatch + 1 Hang Squat Snatch
10 Min. EMOM of 1 Complex per minute (10 rounds)
-then- (increase weight now if you wish)
6 Min. E2MOM of 1 complex per 2 minutes (3 rounds)
GET FIT (12 Minutes)
12 Min. AMRAP of: Climb the Ladder
10 Calories on Bike or Rower
10 Wallballs 20/14
10 Power Snatch 75/55
*Rnd 1: 10 reps per movement, rnd 2: 20 reps, rnd 3 30 reps...*
COMPETITORS EXTRA EMOM 10
20 Push Ups
20 GHD Sit Ups
Alternate movements each round
*Min. 1: push-ups, min. 2: Situps, etc...
ATHLETES NOTE:
To avoid blowing up in early rounds, break up the Power Snatches into 5s or so. This will allow you to hold a reasonable pace on the Bike and hit bigger but comfortable sets on Wallballs.