A) 4 Rounds for time:
400m run (will change run if raining)
Burpees L1=10 – L2=15 – L3=20
-16min cap-
B) Snatch:
Option 1 – 10mins to find max complex/ Hang squat snatch + Full snatch + OHS (drop and reset after the hang)
Then 5mins to find a “heavy” single with a 3 second pause in the catch (go for max “only” if feeling good
Option 2 – 15mins to complete/ 5×3 Hang squat snatch/ 5×1 Full snatch with 3 second pause in the catch
(keeping all snatches at a weight that is a challenge but we feel comfortable with and able to focus on movement)
C) Tabata:
Squat snatch @L1=30kg/21kg – L2=35kg/25kg – L3-43kg/30kg
(scale to power snatch)
