Part 1:


Wall Balls (20/14)

Plate Ground-to-Overhead (45/25)

*2 Laps (running) between rounds

Part 2:


Rack Split Jerk

*Focus is on speed under the bar, not necessarily the weight unless you are comfortable with the movement. 

Part 3:

EMOM – 10 Minutes

1 Hang Power Snatch

1 Power Snatch

1 Snatch

*We are aiming to squat snatch the final one of each set, but only if the athlete is comfortable with the movement.