1:00 bike
2 rounds:
5 Barbell RDLs with Snatch Grip
5 Behind the Neck Snatch Grip Push Press
5 Empty Barbell OHS
5 Empty bar Snatch balance
100m Run
Then…
Snatch Singles
Every 90 Seconds x 8 Sets
Sets 1-2- 3 Hang Snatch – squat or power
Sets 3-4: 2 Below the Knee Snatch
Sets 5-8: 1 Snatch
Then…
Every 3:00 x 4 Rounds (12 minutes total)
5 Hang Power Clean 135/95 (115/75)
5 Front Squats
5 Shoulder to Overhead
30 Double Unders (or 45 singles)
Max Cal Row in Remaining time of 3:00.
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