Weightlifting
Power Snatch+Low Hang Snatch (@75%x(1+2)x3 )
Execute a Power snatch from the ground then without dropping the bar, do (a)low hang squat snatch(es) from below knee
(15min)
3 Rounds of 1 Power Snatch+2 Low Hang Snatch @ 75% of 1RM Snatch
Clean (@87%(of 104% or 1RM C&J)x1x5)
(15min)
5 Rounds of 1 Clean @ 87% from this cycle Clean goal, which is 104% of 1RM C&J.
5 Rounds of 1 Clean @ 87% from this cycle Clean goal, which is 104% of 1RM C&J.
Metcon
Metcon (AMRAP – Reps)
As teams of 2,
AMRAP 12
3-6-9-12-15-18…add 3 reps each round
Synchronized burpee box jump-overs 24/20
Synchronized Deadlift 225/155
If you do it by yourself, use 135/95 for DL
Reps
Round of 3 = 6
Round of 6 = 18
Round of 9 = 36
Round of 12 = 60
Round of 15 = 90
Round of 18 = 126
Round of 21 = 168
GYM1010 
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