Warm-up:
Start with an empty barbell and add weight every round. 3-5 sets working up to 50%:
3 Position Power Snatch (power position, hang, floor)
10” time cap.
WL:
1) Power Snatch 63X2X3
Capacity:
3) 30” AMRAP:
Keep HR between 140-150 BPM
2 minutes Air dyne
15 Strict toe-to-bar
50' HS walk/50' Bear Crawl
15 Ring rows
