3:00 on Bike, Rower, or Assault Runner
10 OHS w/ PVC or Empty Bar
10 Snatch Grip Push Press
10 Snatch Balance
GET POWERFUL (14 Min)
Hang Squat Snatch
14:00 to establish a 1RM
Hang position should be just above the knee
GET FIT (14 Min)
3 Rounds
20 Alt Pistols or 30 Air Squats
15 Chest to Bar Pull-ups
10 Power Snatch 115/75
14 Min Cap
COMPETITORS EXTRA
5 Rounds
1:00 on / 1:00 off
Max Burpee Box Jump Overs (facing) 24/20"
ATHLETES NOTE:
Basic strategy is steady on Pistols, 2-3 sets of CTB, and singles on Power Snatch. If you get too aggressive too early, you'll find yourself standing around at some point.