5 Inch Worms + Push Ups
12 Hang Power Snatch w/ Barbell or PVC
10 Spiderman Lunges (5/side)
12 Overhead Squats
5 Burpee Tuck Jumps
12 Hang Squat Snatch
GET POWERFUL (12 Min)
Snatch
3:00 for Max Reps @70% 1RM
Rest 2:00
7:00 to establish a 1RM
GET FIT (15 Min)
4 Rounds of:
8 Power Snatch 135/95
15/10 Calorie Bike (or Row)
Rest 1:00
15 Min Cap
COMPETITORS EXTRA
AMRAP 8
10 Burpee Box Step Overs 24/20"
5 Parallette Kipping HSPU (Or deficit HSPU)
ATHLETES NOTE:
This is a really aggressive interval piece, encouraging those to T&G. If you "couldn't" open with at least 4 T&G reps, the weight is too heavy.