Warm Up
6 min AMRAP
- 6 power snatches @ 45/35
- 6 OHS @ 45/35
- 3 rope pull-ups
- 1 min machine
Strength
- 4 x 3 squat snatch
-then-
- 3 x 3 snatch pulls @ 100%
Conditioning
12 min AMRAP
- 12 Power snatches @ 95/65 (RX+ 115/75)
- 12 bar facing burpees
- 6 OHS @ 95/65 (RX+ 115/75)
- 2 rope climbs
*every 3 min (starting @ 0:00 and ending after 9:00) complete 12 air squats
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