Move

1) On the 2:00 x 8: Hang Power Snatches
4-3-2-1-4-3-2-1 at technical load

2) Every Minute On The Minute x 14

Alternate between …
Minute 1: 10 Wall Balls
Minute 2: 10 Power Snatches

Train

1) Snatch Waves: 2 Rounds
4 @ 67%
3 @ 72%
2 @ 77%
1 @ 82%

2) Same Old Story

On the Minute x 5:
10 Wall Balls (20/14)
Max Hang Power Snatches (115/85)
- Rest 1 Minute -
On the Minute x 4:
10 Wall Balls
Max Power Snatches (135/95)
- Rest 1 Minute -
On the Minute x 3:
10 Wall Balls
Max Squat Snatches (155/105)

Stimulus

1) You will perform 2 rounds of these waves at the prescribed weights. These full snatch reps should be performed as drop singles, so you reset every round. Focus on moving fast under the bar.

2) Each AMRAP has a buy-in, but don’t rush them at the beginning. The Wallballs should be completed unbroken every round in roughly 30 seconds. The barbell weight will increase each round. The first weight should allow for some reps to be cycled. Round 2 and 3 will be best completed as quick drop singles.

Extra Credit

8 Min. Bike, 4 Min. Rest
6 Min. Bike, 3 Min. Rest
4 Min. Bike, 2 Min. Rest
2 Min. Bike
*All performed at RPE 7-8