1 Minute Work/:15 Rest
-Scap Push Ups
-Around the Worlds
10 Overhead Squats
10 Sots Press
10 Tall Snatch
Challenger: Goblet squat, push press, American KB Swing
- High Hang
- Mid- Hang
*Complete one lift every minute from each position. These should be squat snatches.
*Challenger: 2x through med-ball clean from each position. This is a great chance for you to drill olympic lifting technique!
10 Minute AMRAP
5 Power Snatches
7 Front Squats (115,75)
Level 2 – 95,55
Level 1 – 75,35
Challenger – American KB Swing, Goblet Squat, Ring Row
ADV- 135,95; sub 5/3 Bar Muscle Ups each round
Ca$hout-1000m Row or Extra Work
Rest 2 minutes
*Use the first few rounds as a warm up and then go all out. There is plenty of rest!