3.10.16

Snatch Waves
With a Running Clock (0:00-12:00)…
Minute 1 – 3 Squat Snatches @ 70%
Minute 2 – 2 Squat Snatches @ 73%
Minute 3 – 1 Squat Snatch @ 76%
Minute 4 – Rest
Minute 5 – 3 Squat Snatches @ 72%
Minute 6 – 2 Squat Snatches @ 75%
Minute 7 – 1 Squat Snatch @ 78%
Minute 8 – Rest
Minute 9 – 3 Squat Snatches @ 74%
Minute 10 – 2 Squat Snatches @ 77%
Minute 11 – 1 Squat Snatch @ 80%
Minutes 12-14 – Rest

Overhead Squat
Minute 14:00 – 1 Pausing Overhead Squat (50%), 10 second pause in bottom position
Minute 15:00 – 1 Pausing Overhead Squat (50%), 10 second pause
Minute 16:00 – 1 Pausing Overhead Squat (50%), 10 second pause

Conditioning
With a 15:00 Minute Cap…
50 Double-Unders
15 Barbell-Facing Burpees
15 Snatches 50/25kg
50 Double-Unders
15 Barbell-Facing Burpees
12 Snatches 60/35kg
50 Double-Unders
15 Barbell-Facing Burpees
9 Snatches 70/45kg