Weightlifting

Snatch Complex (20 min to heavy 1)

Hang snatch + Behind the neck push-press + Snatch balance

Metcon

Metcon (AMRAP – Rounds and Reps)

Level 3

20 min AMRAP

10 Box Jump Overs 24/20″

400m Row

10 Prone Ring Push Ups

10 Strict Press from Ground 65/45#

Metcon (AMRAP – Rounds and Reps)

Level 2

20 min AMRAP

10 Box Jump Overs 24/20″

300m Row

10 Slight Incline Ring Push Ups

10 Strict Press from Ground 45/35#

Metcon (AMRAP – Rounds and Reps)

Level 1

20 min AMRAP

10 Box Jumps 20/14″

200m Row

10 Slightly More Incline Ring Push Ups Or Push-ups

10 Strict Press from Ground 35/15#