5 rounds for time:
400m Run
15 Overhead Squat 42,5/30kg

Target: sub 15’ Time Cap 18’

• Step-down from 30"/24" box until toes touch the ground
• KB as extra weight, state KB weight
• Alternate legs as desired

Slow motion + Normal speed
-Snatch pull
-Snatch high pull
-Power snatch
-Squat snatch

Explain variation + cals per min

Front squat, every 4 min

Slow motion + Normal speed
-Snatch pull
-Snatch high pull
-Power snatch
-Squat snatch

5 sets of 3 reps

Explain variation + cals per min

Front squat
3x8

6 x 2 Push jerk

• leave one rep in the tank