P
A. q(1:30) x 5: 3 Position Snatch (Mid Thigh, Below Knee, Floating)
60%, 65%, 70% (3 sets)
B. 3 rds NFT:
3 Pause (0:03) OHS (75%)
“easy” set of RMU
C. AMRAP [5]
30 x 30′ Shuttle Run Buy-In [C3:30]
With remaining time, AMRAP
3 Squat Snatches (115/80)
6 BF Burpees
AMRAP [5] @ 10:00
same
F
A. q(1:30) x 5: 5 OHS, build to easy/moderate 5. Treat this as a warmup for B
B. 3 rds NFT:
3 Pause (0:03) OHS or FS
1 moderate set of pullups/negatives
C. AMRAP [5]
20 x 30′ Shuttle Run Buy-In [C3:30]
With remaining time, AMRAP
8 KBS (53/35)
4 Burpees
AMRAP [5] @ 10:00
same
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