1 Minute Stations/ 30 secs transition of :

A) Rowing
B) KB Swings
C) Situps
D) Superman (reps)

Metcon (No Measure)

Snatch Technique Work :

1) Hook Grip
2) Determine grip width
3) Body setup
4) 1st pull
5) 2nd pull
6) Shrug + Row
7) Push head through + active shoulders
8) Connecting reps together 

Metcon (No Measure)

KB Swing technique work :

1) Loading the hips
2) Keeping the KB close to the body
3) Legs vs. Back usage
4) Locking out at the top
5) Connecting reps together 

Metcon (No Measure)

12 Minute AMRAP of :
Run 200 Meters
Power Snatch x 5
KB Swings x 10

** Rep standards MUST be perfect. Coaches will be no repping. Do not count reps that are not perfect.

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