RX
1. Warm-Up
Run 200m
As a group:
10 Empty Bar OHS
10 Empty Bar Hang Power Snatches
10 Empty Bar Full Snatches
2. Snatch
3-3-3 at 75-80%
2-2-2-2 @80-85%
Full snatch, this is speed/skill work.
3. AMRAP 25 Minutes
10 Power Snatch 115/75lbs (RX+ 135/95lbs)
20 Burpee Box Jump Overs 24/20″
30 Calorie Row
SCALED
1. Warm-Up
Run 200m
As a group:
10 PVC OHS
10 PVC Hang Power Snatches
10 PVC Full Snatches
2. Skill: Snatch
3. AMRAP 25 Minutes
10 DB Power Snatch
20 Burpee Box Step Overs
30 Calorie Row
COMPETITION
1. Side Work
Sprint 400m x4
equal rest