-Warm Up- 


600m run then


3 rounds


*add weight each time 


5 high pulls

3 muscle snatch

2 over head squats 




3 Position Snatch 1-1-1-1-1-1


Use the heaviest weight for each set


Rest as needed between sets


high hang, mid thigh, floor. 


Tempo Snatch Pull 1-1-1-1


Use the heaviest weight you can for each set.


Rest as needed between sets.





AmRaP 16


200m run

6 deadlifts

12  pull-ups

24 air squats