Warm-Up
3:00 Cardio of Choice (Run / Row / Bike)
Immediately into…
3 SETS (7:00 CAP) w/ an empty barbell
5 Snatch Grip Deadlift
5 Snatch High Pulls
5 Muscle Snatches
5 Overhead Squats
10 Elbow Punches
5 Front Squats
Workout
FOR TIME*
30 Power Snatch (135/95)
*Every minute starting at 3,2,1 GO, perform 5 Front Squats.
-10:00 Time Cap-
(Score is Time)
Strength (Post Workout)
On a 15:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Hang Squat Snatch
(Score is Weight)
Partner Workout Option
IN TEAMS OF 2…
20 ROUNDS FOR TIME*
3 Front Squats (135/95)
3 Power Snatch
*Alternate every round. Partner 1 completes a round while Partner 2 rests.
(Score is Time)
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