Strength

Snatch

10 Power Snatch
rest 60s
10 Overhead Squats
rest 60s
10 Squat Snatch

rest 3 minutes
x 3-5 rounds

You choose the weight, if you don’t have a bar then use DB’s

Metcon

Every 5 Min

100m run
20 reps of:
1) Pull Ups / Bent over row
2) Box Jump Overs 20″
3) TTB / sit ups
4) Alt DB Snatch
5) DB Box Step Up 1xDumbell

X 6 rounds

Obviously scale reps as needed to get the work done within the 5 Mins

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