Every 2 minute for 6 minutes (3 Sets):
Empty Barbell
3 Snatch Deadlifts + 3 Snatch Pulls + 3 Snatch Muscle Snatches + 2 Push Press Behind the Neck + 2 Overhead Squats + 2 Snatch Balance + 2 Drop Snatches + 2 Sot Press + 1 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch
Suggested loading:
3 reps @ 60%
2 reps @ 70%
1-2 reps @ 75-80%
1 rep @ 80-85%
1 rep @ 85-90%
1 rep @ 90+%
1 rep @ 90+%
)
Against a 3 minute clock, complete as many reps as possible of:
400 Meter Run
Max Double Unders, Crossovers, or Echo/Assault Bike in the remaining time.
At the 3:00 mark, rest 60 seconds, then…
Against a 3 minute clock, complete as many reps as possible of:
400 Meter Run
Max Russian Kettlebell Swings (53/35lbs) in the remaining time.
At the 7:00 mark, rest 60 seconds, then…
Repeat one more time, starting from the beginning!
Not for time:
800m Jogg
Perform @50%
Two rounds of:
10 Single Arm Russian Kettlebell Swings (each arm)
50 Foot Single Arm Overhead Carry (each arm)
10 Goblet Hold Alternating Cossack Squats
50 Foot Suitcase Carry (each arm)