Warm-up
3 Rounds
1:00 Row
10 American KBS
10 Goblet Squat
:30 Pigeon Stretch Each Side
Snatch Progression
Weightlifting
Every 90 seconds for 9 minutes:
Odd Rounds: 45 second Sandbag Hold (Heavy)
Even Rounds: 3 Back Squats @ 80%
Back Squat (3×3)
Metcon
Metcon (AMRAP – Reps)
12 min AMRAP
2-4-6-8-10….
Squat Snatch (135/95)
*100m run after each snatch set
*Score is total snatches completed.
