Compete/Train

PART 1: Heavy 3 Power Snatch

Build to A Heavy Set of 3 Power Snatch

*Score= Heaviest Load

PART 2:

[On the 0:00]
9-6-3:
Power Snatches 95/135 M75/105
Burpee Box Jump Overs 24/30

[8 Minute Time Cap]

[On the 10:00]
12-9-6:
Power Snatches 65/95 M55/85
Box Jump Overs 20/24

[8 Minute Time Cap]

[On the 20:00]:
15-12-9:
Power Snatches 55/75 M45/75
Bar-Facing Burpees

[8 Minute Time Cap]

*Score = Sum Total Time of 3 Rounds

Sweat

PART 1: Heavy 3 Power Snatch

Build to A Heavy Set of 3 Power Snatch

*Score= Heaviest Load

PART 2:

[On the 0:00]
9-6-3:
Power Snatches 65/95 M55/85
Burpee Box Jump Overs 20/24

[8 Minute Time Cap]

[On the 10:00]
12-9-6:
Power Snatches 55/75 M45/65
Box Jump Overs 20/24

[8 Minute Time Cap]

[On the 20:00]:
15-12-9:
Power Snatches 45/65 M35/55
Bar-Facing Burpees

[8 Minute Time Cap]

*Score = Sum Total Time of 3 Rounds

 

AFTER PARTY

1 Set For Reps:
Max Strict Pull-Ups

3 Rounds. . .
21-15-9:
Banded Tricep Extensions
Barbell Bent Over Rows
Band Pull Aparts

 

AT HOME:
[On the 0:00]
18-12-6:
Alternating Dumbbell Snatches
Lateral Burpees Over Dumbbell

[8 Minute Time Cap]

[On the 10:00]
24-18-12:
Alternating Dumbbell Snatches
Squat Jumps

[8 Minute Time Cap]

Alternating Dumbbell Snatches
Dumbbell-Facing Burpees

[8 Minute Time Cap]