-Warm Up-

2 rounds

100 m stiff legged row

5 kb high pulls each side

10 bottom half burpees

5 inchworm+ push up

10 sciatic nerve floss

Then with empty barbell...

2 rounds

3 snatch high pulls from the high hang

3 muscle snatches from just above the knee

3 squat snatches from mid shin


Squat Snatch 


With a running clock : 14 minutes

15 Burpee over the rower

40/30 cals rower

15 cals Burpee Over the rower

40/30 cals rower

15 Burpee Over the rower 

With remaining time : max snatch