Strength
Snatch (3 snatches every 2 min for 12 min )
From floor, no pause. Ascend weight if form is good and able to catch in bottom of squat.
Conditioning
1) 1-Minute Max: Push-Ups (AMRAP – Reps)
Rx standards:
-Some part of chest must touch floor on every rep (hand-release push-ups ARE permitted).
-Must come up as ONE unit without knees on ground.
2) Metcon (5 Rounds for time)
5 x 25 Calorie Row
Get and record time for each of the 5 intervals. Rest 1:1.