Tue Mar 24

Train
For Time (14 Min Cap):
15-12-9:
Power Snatch @ 115/85 + Box Jump @ 24/20
Rest 3 Min
3 Rounds For Time:
12 Overhead Squats @ 115/85 + 9 Strict HSPU

Move
14 Min AMRAP:
10 DB Power Cleans
8 Goblet Squats
6 Push-ups
4 Box Jumps

Warm-up
3 Min Bike
THEN, 2 Sets:
30s Rig Hang
5 DB Hang Squat Cleans
5 DB Push Presses
5 DB Thrusters

Strength/Skill
Snatch Grip Deadlift + Hang Power Snatch
Every 90s x 8 Sets building to 75%

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Stimulus
Strength/Skill: use this as practice as the weights will start light and you are progressing to a heavy technical load. Focus is on leg drive and keeping the bar close on the way down

Train: after completing the 15-12-9 couplet, rest 3 minutes before completing 3 RFT. All movements should be close to unbroken in order to complete within the time cap, select an appropriate weight to finish each movement under 1 minute