- WARMUP
- Run 400m
- 7 min AMRAP
- 15 Pass Through
- 15 Push-ups
- 25’ Bear Crawl
- 5 Drop Snatch
- OLY
- In 12 mins build to a moderate-heavy
- Hang Squat Snatch
- AND
- Below knee Squat Snatch (bar does not go to ground)
- METCON
- Every 3 mins for 6 Rounds
- Run 400m
- 3 Power Snatch 135/95
- 3 Squat Snatch 135/95
- *Load should be something capable of doing unbroken. Ideal work/rest is sub 2:30 each round.*