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Warm-up

Warm-up (No Measure)

3 SETS

50 DOUBLE UNDERS

10 DB SNATCH

15 GOBLET SQUATS

Weightlifting

Snatch

1 X 4 @60%

1 X 4 @70%

3 X 4 @75%

Metcon

Metcon (AMRAP – Rounds and Reps)

16 MIN AMRAP

3-6-9-12-15…….

BURPEES OVER DB

DB DEADLIFTS 50/35

DB HANG SNATCH 50/35 (2 DB’S)

Metcon (No Measure)

4 X 10 DB OVERHEAD SIT UPS