1) Find a 3RM Hang Power Snatch
2) Pause Speed BS (2 sec pause at bottom, no bounce, stand up as fast as possible): 10X2@65%, rest exactly 30 sec.
3) For time:
200 Dubs
21 Snatches*** (135/95)
100 Dubs
15 Snatches (155/105)
50 Dubs
9 Snatches (185/125)
***Notes: Snatches may be completed any style
4) Capacity:
30” AMRAP with HR between 140 and 155BPM
200m prowler push (no weight, high handles)
ME Strict Pull-ups
200m Farmers Carry 35lb kbs
ME Strict ring dips