Warm-up:
4 Steady Rounds
12 Kettlebell Swings
12 Goblet Squats
Run 200m
Strength:
Pause Low Hang Snatch Warm Up
(above knee)
4×3 @ 40-60% 1RM
Drop and Reset
Hang Snatch (below knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset
NO FAILS
LITE = 6 Alt. DB Snatches EMOM for 12 Mins.
Metcon:
3 Rounds:
30 Thrusters 75/55lbs
20 Bar Facing Burpees
10 Strict Handstand Push-Ups
SCALED/LITE = Can use DBs for thrusters - sub hspu for push-ups.
Side Work:
Row or Ski 750m x 5
Rest 2:00
