"4 workout in a workout" Workout
1RM Snatch in 7min
Rest 3min
9-7-5
Power Snatch 60/40kg
Box over Burpee
Target <5min
Rest 3min
15-12-9
Power Clean 60/40kg
HSPU
Target <5min
Rest 3min
21-15-9
Assault kcal
Row kcal
Target <7min
Start the 7min snatch part with an empty barbell. Snatch can be done anyhow.
If you snatch more than 90/70kg load the bar 70/50 for the metcon.
Hit each part hard! Scale if needed.
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