Every minute, on the minute, for 3 minutes:
3 Muscle Snatches @ 45-55% of 1RM Snatch
Followed by…
Every 1:30 minutes, for 9 minutes (6 sets of):
Power Snatch + 2 Squat Snatches
*Set 1 – @ 50%
*Set 2 – @ 60%
*Set 3 – @ 65%
*Set 4 – @ 70%
*Set 5 – @ 75%
*Set 6 – @ 75%
Followed by…
Every 2:00, for 4 minutes (2 sets of):
Snatch Lift-off Below the Knee + Hang Snatch Pull + Reset + Snatch Pull @ 85+%
For Time:
26/18 Calories Echo Bike
6 DB Snatches 40/25
4 DB Snatches 50/35
2 DB Snatches 60/45
Time Cap = 3:00
Rx+: 2 min Cap
70-70-90 Lbs
40-50-60 Lbs
Option 1:
3-6-9-12-15-18 reps for time of:
Thrusters (96/65lbs)
Toes to Bar
Option 2:
3-6-9-12-15-18 reps for time of:
Overhead Squats (95/65lbs)
Toes to Bar
Goal = <10 Minutes
Cap = 12 Minutes
*If you cannot perform at least 9 unbroken Toes to Bar, adjust the workout to V-Ups, GHD Sit-Ups, or MedBall Sit-Ups (14/10lbs).
Two sets of:
50 Foot Single Arm Overhead Carry
5 Bottoms Up Kettlebell Presses
5 Windmills
*Perform all on one arm, then switch arms*
Followed by…
Two sets of:
5 PVC Pipe Pass Throughs
5 PVC Pipe Power Snatches
5 PVC Pipe Behind the Neck Snatch Grip Push Press
5 PVC Pipe Overhead Squats