Banded Shoulders and glutes
-into 3 sets:
STRENGTH
Every 1:30 for 5 sets:
1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch)
-into 3 sets for quality:
3 Overhead Squats (@75% of 1RM Snatch)
* Rest as needed between sets *
WORKOUT PREP
FIRE
5:00 AMRAP:
200 Double Unders
In the remaining time, complete max Distance Single Arm Overhead Walking Lunge (15/10)
(score is total distance lunged)
-rest 2 minutes –
5:00 AMRAP
Repeat
WATER
100 DU
10/7.5kg
EARTH
200 Single
Own weight