LIFT:
3 SETS:
REST 10-15 SECONDS BETWEEN REPS
3 SQUAT SNATCH (65-75%)
2 SQUAT SNATCH (75-85%)
1 SQUAT SNATCH (85%+)
—REST 2-3 MINUTES
PERFORM THIS 3 TIMES
FOCUS ON FORM AND STAYING TIGHT. MAKE SURE EACH REP FEELS GOOD BEFORE ADDING WEIGHT.
METCON:
5 SETS:
3:00 MINUTE AMRAP
3 POWER CLEANS @135/95
6 PUSH UPS
9 SWINGS (70/55)
COMPLETE AS MANY ROUNDS IN 3 MINUTES
REST 1 MINUTE BETWEEN SETS
PICK UP WHERE YOU LEFT OFF.