ACTIVATION

Not for Time:

On the 3:00 x 3 Rounds:

:45s Light Bike or Row

5 Strict Pull-Ups, 10 Pushups, 15 Air Squats

:15s Fast Bike or Row

STRENGTH

On the 1:30 x 5 Sets:

3-Position Squat Snatch – Video

Complex in full:

High Hang Squat Snatch (Pockets)

Hang Squat Snatch (Knee-Level)

Squat Snatch (Floor)

Set #1 – 60% of 1RM Snatch

Set #2 – 63% of 1RM Snatch

Set #3 – 66% of 1RM Snatch

Set #4 – 69% of 1RM Snatch

Set #5 – 72% of 1RM Snatch

WOD

AMRAP 20:

30 Overhead Squats (95/65)

30 Box Jumps (24″/20″)

30 Toes to Bar

30 Calorie Row