Warm-up
3 Rounds: 10 PVC OHS, 10 Mountain Climbers, 10 Lunges
Snatch Complex (1 Snatch Pull + 1 Hang Snatch + 2 OHS)
1 Snatch Pull + 1 Hang Snatch + 2 OHS
* Spend first 10 mins warming up this complex and determining the weight you will use
Then,
Every 90 sec's for 6mins complete 1 complex(4 times)
@ 65-70% 1RM Snatch
Rest 1 min(add weight)
Every 90 sec's for 6 mins complete 1 complex
@ 75-80% 1 RM Snatch
Rest 1 min(add weight)
Every 90sec's for 6 mins complete 1 complex
@ 85-90% 1RM Snatch
* Record weight used for each set
30 minutes
Metcon (Time)
3 rounds for time:
10 HSPU's
15 Toes-to-bar
20 Jumping Lunges(rt+lft=2)