Warm-up
Couch Stretch, 2min./side
-then-
Steady Through:
20 Empty Bar Overhead Squats
20 Box Jumps
10 Empty Bar Hang Power Snatch
Strength
Find a 1RM Squat Snatch
(no more then 3 attempts once over 90% of current 1RM)
MetCon
RX
"Open Workout 16.3"
AMRAP 7 Minutes:
10 Power Snatch, 75/55lbs
3 Bar Muscle-ups
SCALED
AMRAP 7 Minutes:
10 Power Snatch, 45/35lbs
5 Jumping CTB Pull-ups
Side Work (optional)
For Time:
100 Bar Facing Burpees
CF LITE
Warm-up
Couch Stretch, 2min./side
-then-
Steady Through:
20 Dual KB Front Squats
20 Step-ups
20 KB Swings
Strength
Accumulate 7 Minutes:
Push-up Hold
(20min. cap)
MetCon
AMRAP 7 Minutes:
10 DB Snatch
(alternating)
5 Jumping CTB Pull-ups
