Weightlifting
3 Position Power Snatch
*Mid-thigh, knee, floor
Build to a heavy complex in 15 minutes

Conditioning
AMRAP 3:
15/12 Calorie Row
12 Power Snatches (95/65)
Rest 3:00
AMRAP 3:
15/12 Calorie Row
8 Power Snatches (115/80)
Rest 3:00
AMRAP 3:
15/12 Calorie Row
4 Power Snatches (135/95)

Extra Work
Midline Conditioning
8:00 Row*
*On the 2:00, 4:00, 6:00 – 20 GHD Sit-Ups

* Programming modified from Ben Bergeron’s CompTrain