Tuesday 3/21/2023

A.

Every 90 seconds, for 15 minutes (10 sets) of:
Power Snatch from Mid-Patella x 3 reps
youtu.be/Ve-F3341ARA

If you performed last week's power snatches from the high hang, you should increase the load this week by as much as mechanics will allow. If this is your first time with this movement, load the bar to prioritize good mechanics, primarily focusing on creating full and powerful hip and knee extension and receiving the barbell overhead in a stable, balanced position.

B.

Every 2 minutes, for 12 minutes (2 sets) for times:
Station 1 - 25/18 Calories of Assault Bike
Station 2 - 20 Double Kettlebell Front Squats
Station 3 - 12 Burpee Box Jump or Step-Overs

Note times to complete each station, then sum the six times for your total working time.