Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Snatch & Overhead Squat complex – 1 PS + 1 OHS – 15 minutes to hit a heavy set
Fitness: EMOM 12, Even minutes: 0:40 flutter kicks, Odd minutes: 10 Russian KB Swings
Part 2 – Conditioning:
Performance: P: CFNE “Bangarang” for time (14 min time cap):
- 21 Power Snatch (95/65lb)
- 21 Burpee
- 21 Pull-up
- 15 Overhead Squat
- 15 Burpee
- 15 Pull-up
- 9 Snatch
- 9 Burpee
- 9 Pull-up
Fitness: “Ruffneck”
AMRAP 12 min of –
- 21 S2OH
- 15 Burpee
- 9 Pull-up/Ring Row
