Updated: Mar 4, 2020
A. 1 Snatch deadlift + 1 snatch high pull + 1 squat snatch x 8 sets every 90 sec
B. For time
*4 rounds 135,95
3 power cleans
3 front squats
3 push jerks
*3 rounds 155,105
3 power cleans
3 front squats
3 push jerks
*2 rounds 165,115
3 power cleans
3 front squats
3 push jerks
Extra credit:
2-3 sets
Row 500m or AB 20 cal
50’ DB bear crawl 50/h, 35/h
A. Take 12 minutes to complete 3 sets of the following A1. Front rack reverse lunge x16-20 reps; building load from 95#/65# A2. Strict Mixed grip pull-up x 4-6.4-6 reps (switch grip after first clust
5 rounds for time w/a partner 30/20 cal EB 30 Box Jump Overs 24,20 30 alternating push-ups 30 Back Squats 115,75
A. EMOM 5 min 1 Slow to knee snatch pull + 1 Slow to knee Power Snatch B. EMOM 5 min 1 Snatch Pull + 1 Below knee hang power Snatch -building load from 95#/65# if perfect B. 10 minute AMRAP 6 strict H