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.