A.
Every 2 minutes, for 16 minutes (8 sets) of:
Snatch
*Sets 1-2 – 2 reps @ 65-70%
*Sets 3-4 – 1 rep @ 75-80%
*Sets 5-6 – 1 rep @ 84-88%
*Sets 7-8 – 1 rep @ 92-96%
B.
RX / Scaled
Every 8 minutes, for 16 minutes (2 sets) for times of:
400 Meter Run
16 Burpee Box Jump-Overs 60/50 cm
8 Power Cleans
400 Meter Run
Choose a load on the power cleans that can be completed in the first set in 35-45 seconds. If the power cleans start taking more than 75 seconds, reduce load.
Basic
Every 8 minutes, for 16 minutes (2 sets) for times of:
200 Meter Run
10 Burpee Box Jump-Overs 50/40 cm
8 Power Cleans ( 30/20)
200 Meter Run
