Strength:
A. Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 1 rep @ 55-65%
Followed by…
Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x 1 rep @ 65-75%
Followed by…
Every 2 minutes, for 6 minutes (3 sets): 3-Position Snatch @ 75-80% (high hang, mid-thigh, and then 2″ Below the Knee)
Followed by…
Every 2 minutes, for 6 minutes (3 sets): Snatch x 1 rep @ 85-90%
Workout: Complete as many rounds and reps as possible in 6 minutes of: 6 Snatches (135/95 lbs) 9 Overhead Squats (135/95 lbs) 12 Chest-to-Bar Pull-Ups
1 min. rest
then
Every 6 minutes, for 18 minutes (3 sets): 25/18 Calories of Assault Bike/Row 15 Burpee Box Step-Overs 200 Meter Run 20 Single-Arm DB Overhead Walking Lunges (10 each leg)