13
Jun

SKILL – Touch and go Snatch 

STRENGTH – 5 rounds with 90-seconds between rounds (Allot 20-mins)

250/200m Row at a high to moderate pace
3 Touch and Go Snatches 
Rest: 90-seconds 

L1: 135/95 
L2: 95/65
L3: 75/55, 150/100m Row 
L4: 6 DB Snatches, 150/100m Row

METCON – (4) 3:00 AMRAPS with 2:00 Rest Between 

9 Bar Over Burpees 
7 Power Snatches 
5 OHS

*Pick up where you left off– Rounds and Reps 

L1: 115/85, Bar Facing Burpees 
L2: 95/65, Bar Over Burpees 
L3: 75/55, Bar Over Burpees 
L4: (9) Reg. Burpees, 7 DB Snatches, 5 DB Goblet Squats 

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