20 Minutes to find a heavy 3 Rep OH Squat
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
Rest 1 minute. Repeat for a total of 5 cycles.
Score is # of rounds completed for each of the 5 cycles
OH Squat = Snatch Balance
Sub 4 HSPU for the pushups.
*You must have a PR of 10+ unbroken hspu to perform level 3
20 Minutes to a heavy 5 rep Back Squat
Hang Power Cleans
4 Sets, Alternate Movements:
A) 3 position Squat Snatch; Hip, Hang, Floor, heavy but perfect (no misses)
B) 4-6 rep BTN Snatch Grip Push Press @ 70% of 1 RM Snatch.