Every 2 minutes, for 6 minutes (3 sets):

  • Snatch Press from Receiving x 3 reps @ 2111 Immediately followed by…

Every 2 minutes, for 6 minutes (3 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 6 minutes (4 sets):

  • High Hang Snatch x 2 reps Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):

  • Hang Snatch x 1 rep Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):

  • 2 Snatch Lift-Offs + 1 Snatch (pause for 2 seconds at 2″ Below the knee on both snatch lift-offs) Build to today’s heavy single.

 

METCON:

3 Rounds:

  • 400 Meter Run
  • 21 American Kettlebell Swings
  • 12 Push-ups