Warm up:
- 400m Run
- PVC warm-ups
- 20 burpees
- 3 sets of L/R single arm dumbell press & dumbell row
Strength:
Snatch
- 1-3 position pause snatch
- 1st pause above the knee
- 2nd pause at jumping position
- 3rd pause in catching position
- 1 power snatch
- Complete 1-1 every 2 minutes for 10 minutes
Metcon:
AMRAP in 3 min of:
- 12/9 Air Assault Bike Calories
- 12 Power Snatch 96/65 lbs
Rest 3 mins then AMRAP 3 min of:
- 12/9 Air Assault Bike Calories
- 8 Power Snatch 115/80 lbs
Rest 3 Mins then AMRAP 3 min of:
- 12/9 Air Assault Bike Calories
- 4 Power Snatch 135/95
Acceptable substitute for the Air Assault Bike Calories is Bar Facing Burpees or a 100-yard run.
