9-12-16

Barbell

Paused 3 Position Snatch (3 count pause in each position – do not drop bar):

Hi-Hang/Power Position – Hang/Knee – Low-Hang/2″ From Floor (all 3 Snatches = 1 rep – if you fail or have to drop the bar, the set must be repeated) 
1X1@50%, 1X1@55%, 1X1@60%, 1X1@65%, 2X1@70%, 1X1@75% – rest 60-90 sec. between all sets
Conditioning

With a running clock…

1) 3X1:30 Burpees @ 90% effort (somewhere between your 150 Burpees for time pace and complete max effort)
Rest 1:00 after each round – begin #2 after final 1:00 rest…
2) 10:00 AMRAP of:
50 Calorie Row
30 OHS 95/65#
20 Shoulder to Overhead 95/65#
-Advanced-

Burpee section is the same. 10 min AMRAP is…

10:00 AMRAP of:
70 Calorie Row
50 OHS 95/65#
30 Shoulder to Overhead 95/65#

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