3 Rounds For Time:
Hang Powersnatch-21 reps (75#/55#)
Thruster-12 reps (75#/55#)
Goal: Sub 12, CAP at 15 minutes.
Tip: The run is a large chunk of the workout, make sure to attack it with a fast pace. The weight you choose should ideally allow you to do your barbell movements in two sets or less.
Purpose: This workout pairs a cardio intensive item with two barbell movements, one being a pull, the other being a push. The weight on the bar is light, enabling you to have high power output. The complementary nature of these movements allows you to keep intensity high!
Purple Rx+: 95#/65#
Blue Rx: As written
Orange Rx2: 65#/45#
Yellow Rx3: 45#/35#, sub 300 m run,
White MODWOD: Sub 200 m Run, SA DB Snatch, SA DB Thruster (6 per side)