161207 ~ Complex Snatch

Light and Fast! Today's AMRAP will make you feel like you are back in the Open...find pace that you can sustain....how many rounds can you complete??

Strength:

2 Snatch Balance + 2 OH Squat + 2 Snatch

Every 90s x 6min

Start at 50% & work up to a heavy

Then…

Every 90s x 6 min

 @ 85-90% of the heaviest weight you hit.

Conditioning:

Light & Fast!

AMRAP 12

10 Wall Ball (20/14 lbs)

5 Deadlifts (135/95 lbs)

10 Box Jumps (24/20")

 5 Power Snatch (135/95 lbs)

Cash Out:

50 GHD Situps (weighted)

50 GHD Hip Extensions

 50 Heavy Russians

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