May 10, 2018

A.Every 90 seconds, for 9 minutes (6 sets):
Heaving Snatch Balance
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 1 rep
Set 4 – 1 rep
Set 5 – 1 rep
Set 6 – 1 rep

Find your heaviest single for the day

B.Power Snatch
4 sets of Max reps @ 60%Rest as needed

Set 1 - Max reps in 60 seconds (rest 2 minutes)
Set 2 - Max reps in 45 seconds (rest 90 seconds)
Set 3 - Max reps in 30 seconds (rest 1 minute)
​Set 4 - Max reps in 15 seconds
Rest 5 minutes then begin part C

C.Every 2 minutes, for 8 minutes (4 sets):
Max Hang Power Cleans@ 60%

Set 1 - Max reps in 60 seconds (rest 2 minutes)
Set 2 - Max reps in 45 seconds (rest 90 seconds)
Set 3 - Max reps in 30 seconds (rest 1 minute)
Set 4 - Max reps in 15 seconds

D.For Time:​
60 Burpee Box Jump-Overs24/20 inches
every 2 minutes do one rope climb