Warm-up
0-5:00
Briefing
5:00-15:00
Upright Row
Upright Row to press
High Hang Muscle Snatch
High Hang Power Snatch
Low Hang Power Snatch
Below Knee Power Snatch
Power Snatch
15:00-30:00
3 Position Power Snatch (1-1-1-1-1)
Hang; Below Knee; From Ground
Same Weight
Metcon (2 Rounds for time)
30:00-35:00
OH Squat Demo
Burpee Demo
35:00-55:00
21-15-9
OH Squats 95/65
Burpees over the Bar
10 min cap
5 minute rest
21-15-9
OH Squats 95/65
Burpees over the Bar
10 min cap
55:00-60:00
Cleanup and cool down