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Components

Tall Muscle Snatch + ...

Power Snatch + Snatch ...

Squat Snatch

Metcon

12-16-22

Warm-up

2 x NFT
10 dumbbell Cuban presses
20 banded reverse flys
10 stride crossover jumps

A: Tall Muscle Snatch + BTN Snatch Press + Overhead Squat (3 x3+3+3 *empty barbell)

B: Power Snatch + Snatch Push Press + Snatch Balance (1x2+2+2 @70%, 2x2+2+2 @75%)

C: Squat Snatch (1 EMOM x 8 @75-78%)

Squat Snatch

Metcon (Time)

75 Thrusters 45/35
75 Air Bike Calories

-rest 5 minutes-

Metcon (AMRAP - Rounds and Reps)

AMRAP x 5 MINUTES

12/9 Cal Bike

5 Burpee Bar Muscle-ups*

*Option for burpee pull-ups

Want to see some of these movements in action? Check out our .