PART 1

FITNESS/SPORT

3 EMOM
3-5 Hang Power Snatches

1 Min Rest

3 EMOM
1-3 Hang Power Snatches

1 Min Rest

4 EMOM

FITNESS – 2 Hang Power Snatches
(Dump The Bar After Each Rep)

SPORT – 1 Hang Power Snatch + 1 Power Snatch

PART 2

“RURO”

FITNESS

5 Min AMRAP
10 Knee-Ups
10 Hang Power Snatches 65/45
20 Lateral Burpees Over Bar

2 Min Rest

4 Min AMRAP
8 Knee-Ups
8 Hang Power Snatches
16 Lateral Burpees Over Bar

2 Min Rest

3 Min AMRAP
6 Knee-Ups
6 Hang Power Snatches
12 Lateral Burpees Over Bar

SPORT

5 Min AMRAP
10 TTB
10 Hang Power Snatches 105/75
20 Lateral Burpees Over Bar

2 Min Rest

4 Min AMRAP
8 TTB
8 Hang Power Snatches
16 Lateral Burpees Over Bar

2 Min Rest

3 Min AMRAP
6 TTB
6 Hang Power Snatches
12 Lateral Burpees Over Bar