Squat Snatch

• 10 minute EMOM:
• 2 Power Snatch + 1 Overhead Squat
• @50-60% of max power snatch

CF TASK

• 3 Sets:
• 20/15 Calorie Row
• 3 Wall Walks
• 6 Chest to Bar Pull-ups
• 9 Dual Kettlebell Power Clean and Jerks @16kg per Arm (male) / 12kg per Arm (female)
• 5 Calorie Bike SPRINT
• Rest 5 minutes
• 3Sets:
• 20/15 Calorie AB 
• 4 Power Snatch @95lb (male) / 65lb (female)
• 6 Overhead Squats @95lb (male) / 65lb (female)
• 8 Bar Facing Burpees
• 5 Calorie Bike SPRINT

UPPER BODY

• 3 Sets:
• 8 Strict Pull-ups Rest 30 seconds
• 8 Wall Facing Handstand Push-ups
• Rest 90 seconds