Snatch From Knee - 3 x 2 @50%
Snatch - 2x2@65%,2x2@70%,2x2@75%,2x2@80%
Power Clean + 2 Push Jerks - 2x65%,2@70%,2@75%,4@80%
Front Squat - 5x6@75%
Snatch Grip DL from 2" Deficit - 5x3@110%(of Snatch)
“Hot Seat”
3 Rounds:
AMRAP 3: Calorie Row
AMRAP 2: Power Snatch (95/65)
AMRAP 1: Pull-ups
Rest 2:00
1. Endurance
For Time:
1600m Run
150 Calorie Row
90 Calorie Assault Bike
2. Snatch
Alternating On the Minute x 14
Even: 1 Set of Bar Muscle-Ups (Athlete’s Choice)
Odd: 3-3-2-2-1-1-1 Squat Snatch
3. Conditioning
4 Rounds For Time:
30 Power Snatches (75/55)
30 Wallballs (20/14)
30 Calorie Row
4. Skills
7 Round For Quality:
10 Strict Toes to Bar
50′ Handstand Walk