| Warmup 2 rounds of: 10 pvc or empty bar snatch sotts press 5 behind the neck snatch grip jerk 2:00 of steady biking or rowing 10 arch ups with a 1 second pause Then–go through an empty bar snatch warmup |
| Workout Every :90 for 9 rounds 2 Overhead squats, from the rack First 3 sets, 3 seconds down and up Middle 3 sets 3 seconds down Last 3 sets Athletes choice Then hit a few hang squat snatches at your workout weight Then: 7:00 AMRAP 1,2,3 etc hang squat snatch 135/95 10 burpees over the bar Rx+ go 2,4,6 etc |
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