STRENGTH

On the 0:00… Snatch Technique (A)

On the 2:00 x 5 Sets:

3 Muscle Snatches

2 Pausing Overhead Squats

1 Pausing Snatch Balance

Set #1 – 35%

Set #2 – 40%

Set #3 – 45%

Set #4 – 47%

Set #5 – 50%

STRENGTH

On the 10:00… Snatch Technique (B)

On the 1:30 x 5 Sets:

1 Snatch Pull

1 Hang Squat Snatch (just above knee)

1 Hang Squat Snatch (just below knee)

Set #1 – 60%

Set #2 – 65%

Set #3 – 68%

Set #4 – 71%

Set #5 – 74%

STRENGTH

Stamina Squats

On the Minute x 10:

1 Front Squat

3 Back Squats

Barbell loaded at 65% of your estimated 1RM Front Squat for all repetitions

‘Barbarian”

On the 10:00 x 3 Rounds:

20 Pull-ups

30 Push-ups

40 AbMat Sit-ups

50 Air Squats

600/500 Meter Row

Wearing a 20/14 Weight Vest

HOME WOD

“Trust Fall”

AMRAP 20:

40 Air Squats

10 Strict Handstand Pushups (or 20 Pushups)

10 Reverse Burpees

*Every 2 Minutes (Starting at 0): 40 Double Unders