RX

Strength/Skill

Power snatch:
Every 90s x 10 sets
 1 Power snatch.
 Build to weight each set.

Workout

3 min AMRAP:
3 Power snatch @ 40/30kg
6 Pull ups
9 Air squats
Rest 1 minute
x 4

 

METCON

Workout

12 min AMRAP
8 Burpee Box Step ups
6 Shuttle Runs
8 DB GTOH
6 pull ups

Rest 2 mins

12 min AMRAP
8 T2B
6 DB Front squats
8 DB STOH
6 DB Burpee Deadlifts