Warm-up

3 Rounds:

10 Single KB Overhead Squats (5 each arm)

20 KB Around the Worlds

Strength

Every 2 minutes for 8 minutes

8 Overhead Squats

--1 minute rest--

Alt. EMOM 8

5 Snatch Grip Rows

5 Barbell Rollouts

MetCon:

As Many Rounds and Reps as Possible in 11 minutes

4 Power Snatch

7 Lateral Bar Burpees

*Pace Goal: 6-7 Rounds

*Steady singles on the snatch, consistent pace on the burpees

Beginner: 45/35, Up Downs

Intermediate: 95/65

Advanced: 115/75

Sport: 135/95, squat snatch