THURSDAY

Group Warmup
5 Reps each of:
Muscle Snatch
Snatch Grip Press
Snatch Drop
Snatch Balance
Hang Power Snatch

(A) Snatch
1x2 Snatches at 60%
1x2 Snatches at 65%
2x2 Snatches at 70%
2x3 Snatches at 75%
NOTE: All reps are drop from the top

(B) Running Clock
5 minute Window
Run 400m
1 Round of
5 x Burpee
7 x Pull-ups
9 x Sit-up
-Then-
AMRAP Power Snatch: 40/30/25

—Recover 3 mins—

5 Minute Window
Run 300m
2 Rounds of
5 x Burpee
7 x Pull-ups
9 x Sit-up
-Then-
AMRAP Power Snatch: 45/35/27.5

—Recover 3 mins—

5 Minute Window
Run 200m
3 Rounds of
5 x Burpee
7 x Pull-ups
9 x Sit-up
-Then-
AMRAP Power Snatch: 50/40/30