A. Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps
Every 2 minutes, for 10 minutes (5 sets):
(high hang, mid-thigh, and floor)
Load by feel (build to around 80-85% of your 1-RM Snatch)
B. Every 3-minutes for 12-minutes (4 sets):
15/12 Cals on Rower
10 Burpees over the Barbell
Max Push Press (95/65 lbs)
NO REST between rounds
NO DROPPING BARBELLS! When the clock hits 3:00, 6:00, and 9:00, athletes will immediately transition back to their rowers.
C. "Optional Accessories"
Three sets of:
KB Sumo Deadlift x 6 reps @ 12X2
L-sit Hold x 30 seconds
Rest as needed