WEIGHTLIFTING

EVERY 1:15 x 8 SETS

1 SNATCH DEADLIFT + 1 LOW HANG SQ. SNATCH + 1 HANG SQ. SNATCH @ INCRESING WEIGHT, NO DROP

METCON

3 ROUNDS FOR TIME

RX:

21 POWER SNATCH 40/30Kg

15 PULL UP

9 BURPEES

INTERMEDIATE:

21 POWER SNATCH 35/25Kg

15 BANDED PULL UP

9 BURPEES

BEGINNER:

21 POWER SNATCH by feel

15 RING ROW

9 BURPEES

CAP TIME 11’