1. Warm-up
3 Steady Rounds:
8 Burpees to 12″ Target
12 DB Muscle Snatch
100 meter run
2. Strength
Back Squat -8×3 @62.5% of your 1RM
SPEED Work!!
3. OLY
Snatch – 10×1 @80-92.5%
4. Bitch
6 Rounds:
In 2:00 Complete:
15 Burpees to 6″ target
Row remainder for distance. Alternate machines each round.
Rest 1 Minutes Between Rounds
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