Every minute, on the minute, for 3 minutes:
Snatch Balance + Overhead Squat @ 45-55% of 1RM Snatch
Followed by…
Every 1:30 minutes, for 9 minutes (6 sets of):
Snatch
*Set 1 – 1.1.1 reps @ 54-59%
*Set 2 – 1.1.1 reps @ 59-64%
*Set 3 – 1.1 reps @ 64-69%
*Set 4 – 1.1 reps @ 69-74%
*Set 5 – 1 rep @ 74-79%
*Set 6 – 1 rep @ 74-79%
* 1.1.1 = 3 single snatches (not touch and go)
Followed by…
Every 2:00, for 4 minutes (2 sets of):
Snatch Lift-off Below the Knee + Hang Snatch High Pull + Reset + Snatch High Pull @ 80+%
*Pause for 2 seconds at the knees on the liftoff.
For Time:
400m Run
Cap = 4 min
*Rest 4 min before starting the METCON
Every 4 minutes, for 16 minutes (4 sets of):
12/9 Calorie Echo/Assault Bike
12 Line Facing Burpees
12/9 Calorie Echo/Assault Bike
Rx+: Perform 6 sets instead of 4
*Rollover counts towards the second bike. So, you just have to end at 24/18 total calories between the two efforts. You do have to stop biking once it hits the initial 12/9 though.
Goal = < 1:20-1:35
Round Cap = 2:00
*Adjust the bike calories to something that can be completed in under 45 seconds on the initial bike each round.
Three sets of:
10/7 Calorie Bike
3 Kettlebell Windmills (each side)
10 Alternating Cossack Squats (5/side)
10 PVC Pipe Pass Throughs
5 PVC Overhead Squats