Warm UP

3 Min Assault Bike, Building Pace.

3 Rounds:

• 5 Muscle Snatch
• 5 Behind Neck Push Press
• 5 OH Squats
• 5 Snatch Balance
• 5 Low Hang Snatch
  • * to be completed with an empty bar

A.

Snatch +  Hang Snatch + OH Squat

• 5 x 1 + 2 + 2 @ 65% 1RM Snatch

B.

For Time:

• 10 Front Squats @ 70/50kg
• 10 Bar Facing Burpees
• 8 Front Squats @ 75/55kg
• 10 Bar Facing Burpees
• 6 Front Squats @ 80/60kg
• 10 Bar Facing Burpees
• 4 Front Squats @ 85/65kg
• 10 Bar Facing Burpees
• 2 Front Squats @ 90/70kg
• 10 Bar Facing Burpees

*All front squats must start from the floor

C.

AMRAP 12:

• 1 Strict Pull-up
• 1 Strict HSPU
• 2 Strict Pull-up
• 2 Strict HSPU
  • continue to add 1 rep to each exercise for the remaining time