Fitness:
3-4 Rounds
RDL x 6-8 @ 3111
Rest 45 Seconds
Seated KB/DB Press x 6-8
Rest 45 Seconds
Bent Over Single Arm Row x 6-8 each arm
Rest 45 Seconds
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
Performance:
Every 2 Minutes for 14 Minutes (7 sets)
Perform one High Hang + Hang + Full Snatch / Power Snatch.
The sub for this movement is 3 Pos. Clean.
1 High Hang Clean + 1 Hang Clean + 1 Clean
Performance
Fitness
In 10 minutes, complete as many rounds and reps as possible of the following movements:
100m Run
12 Ball Slams
100m Run
12 Abmat Sit-Ups
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Performance