Move

1) Hang Power Snatch: 5 x 3 @ technical load

2) AMRAP 12
6 Alternating Dumbbell Snatch
1 Gym Lap Single DB Farmer Carry
6 Push Ups
1 Gym Lap Single DB Farmer Carry

Train

1) Power Snatch: 5 x 3 @ 70%
*Pause 1 Second at Knee on the Way Up

2) Move the Chains

AMRAP 12
12 Alternating Dumbbell Snatches (70/50)
12 Double Dumbbell Bench Press
* 60’ Single Arm Suitcase Carry Between Stations

Stimulus

1) These 5 sets of 3 power snatches should be completed unbroken (touch and go) every round. The key is to hold the position at the knee on the way up. Rest roughly 2:00 between sets.

2) This workout will seriously test your grip strength. Choose a weight that will allow you to complete each station in roughly 1:30. Each movement is separated by the single arm DB carry, switching arms whenever you like. Use both dumbbells for the bench press ans a single for each carry and snatches (alternating).

Extra Credit

10 Min. Row/Bike Cals (RPE 6-7)
Rest 2 Minutes
For Time: Cals from Part 1