Warm-up:

10 minutes:

1x10 Pass throughs with dowel, then…

Starting with a dowel, then an empty BB:

1 Hang Snatch Pull + 1 Hang Power Snatch + 1 Drop Snatch, add weight if desired, but no more than 60%

WL:

1) Power Snatch: 67x2x3

Conditioning:

2) For reps:

8” AMRAP:

5 Sandbag squats

50’ Sandbag Carry

rest 2 minutes, then...

10 rounds:

Rounds 1-5:

30 sec ME AD/30 sec active recovery

Rounds 6-10:

45 sec ME AD/15 sec rest

No rest, then...

8” AMRAP:

Turkish Get-ups (heavy)

***Do not treat this as a capacity piece. Go AFAP every round, but wear your HR monitor and record AVG HR over the entire 30 minutes.***

Competition:

No AM/PM, just finish with 3XME Strict Pull-ups