Start with…Every 2 minutes, for 4 minutes (2 sets):

  • Snatch Push Press + Overhead Squat x 2 reps  (pause for 2 seconds in the bottom position of each overhead squat)

Immediately followed by…Every 90 seconds, for 3 minutes (2 sets):

  • High Hang Snatch x 2 reps @ 50-65%

Immediately followed by… Every 90 seconds, for 3 minutes (2 sets):

  • Hang Snatch x 1 rep @ 65-75%

Immediately followed by…Every 90 seconds, for 6 minutes (4 sets):

  • Snatch x 1 rep @ 75-85%

 

Followed by…

Every minute, on the minute, for 12 minutes (EMOM):

  • Snatch x 1 rep  (Goal is to complete all 12 reps at 85-90% of your 1-RM Snatch)

 

THEN: (15 minute Cutoff) Pick the level that will allow you finish within 15 mins.

RX | 3 rounds for time of:

  • 21/15 Calorie Assault Bike
  • 15 Dumbbell Thrusters (50/35 lbs) Unbroken
  • 9 Bar Muscle-Ups (Count attempts)

Performance | 3 rounds for time of:

  • 15/12 Calorie Assault Bike
  • 12 Dumbbell Thrusters (40/25 lbs) Unbroken
  • 9 Chest to Bar Pull-ups (Pull to Sternum)

Fitness | 3 rounds for time of:

  • 15/12 Calorie Assault Bike
  • 10 Dumbbell Thrusters (25/15lbs) Unbroken
  • 9 Assisted Chest to Bar Pull-ups