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Warm Up 33 (No Measure)
400 m Run
60 DU’s/120 Single Skips
30 Sit Ups
15 Push Ups
10 Beat Swings
+
2 RNFT:
10 Bird Dog (/side)
20 Dead Bug
3-Position Squat Snatch (1-1-1-1-1)
Mid thigh
Knee
Floor
*Build to a heavy single
Metcon (2 Rounds for reps)
AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints
AMRAP in Time Remaining:
3 Squat Snatches (115/80)
6 Lateral Barbell Burpees
rest 5 Minutes
AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints
AMRAP in Time Remaining:
3 Squat Snatches (115/80)
6 Lateral Barbell Burpees
rest 5 minutes
Scale 1:
24×10
3 @ 85/60
6
Scale 2:
18×10
2 @ 65/45
4
*We can also choose to power snatch if we are not comfortable moving fluidly through the squat snatch
*Or Power snatch and then perform the full reps of Overhead squats.
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