AMRAP 1 Minute
Max Rep Power Snatch @60%
Rest 1:30
AMRAP :90
Max Rep Power Snatch @70%
Rest 2:00
AMRAP 2 Minutes
Max Rep Power Snatch @80%

These may be a mix of touch and go and singles. For touch and go reps, try to bring the bar right to the ground from the finish position and avoid making hip contact on the way down. For singles, learn to drop your hips while you put both hands on the bar at the same time and pick it up from there. It doesn’t have to be a perfect setup position – you have to learn to set up quickly.

25 OH Squats 95/65lbs
Row 500m
Rest 2:00
Row 500m
20 OH Squats 125/85lbs
Rest 2:00
15 OH Squats 155/105lbs
Row 500m
Rest 2:00
Row 500m
10 OH Squats 175/115lbs
Target Time: 16-20 minutes

*Modification Options
– Lighter OH squats

Nose and toes HS Holds
3x 1:00

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Knee to elbow mountain climbers
4×16
(8 Per Side)

Barbell Hip Thrusts
5×20 AHAP