WEIGHTLIFTING

EVERY 1:15 x 8 SETS

1 HANG SQUAT SNATCH + 2 SNATCH BALANCE @INCREASING WEIGHT, NO DROP

METCON

OPEN WORKOUT 16.3

AMRAP 7’

RX:

10 POWER SNATCH 35/25Kg

3 BAR MUSCLE UP

INTERMEDIATE:

10 POWER SNATCH 30/20Kg

5 CHEST TO BAR

BEGINNER:

10 POWER SNATCH by feel

5 RING ROW