Snatch Squat x 2 + 1 Power Snatch (5 rounds )
Perform all reps (unbroken)
Then
8 min EMOM
10 Wallballs
Max Hang Snatches (95/65)
20 min AMRAP
200m Run
10 Ring Dips
5 Deadlifts (275/185)
Then
3 rounds of
1 min K2E
1 min Weighted Sit Ups (20/15)
Continuous Clock
0 min to 3 min Complete
2 rounds of
3 Clean and Jerks (135/95)
5 Burpees
3 min to 6 min
2 rounds of
6 C & J
5 Burpees
6 min to 9 min
2 rounds of
9 C & J
5 Burpees
9 min to 12 min
2 rounds of
12 C & J
5 Burpees
and so on until failure….
Then:
4 min TABATA
Overhead Squats with Plate (45/25)
