Wednesday, November 7th

Every 30 seconds for 4:30 (10 total reps):

1 Hi-Hang Snatch (full squat) + 1 Snatch Balance @ 80% of most recent 1RM.

Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30

-then-

2 minutes ME KB Snatch 24/16kg

-then (no break)-

8 minute AMRAP of:

8 Lateral Box Jumps 20″
16 OH Walking Lunges 45/25# (plate)
24 Pushups (hand release)

-then (no break)-

2 minutes ME KB Snatch 24/16 kg

Wrap-up

2x

20 Situps

10 Back Extensions