12 Minutes to find a heavy(no more than 70%):

3 Rep Hang Squat Snatch (just above the knee)

 -then-

Every 90 seconds for 15 Min: 

Odd Rounds - 5 Front Squat (begin at the final snatch weight, build from there)

Even Rounds - 12 Toes2Bar

-then- 

3 Min AMRAP 

40 yd Sprint

20 yd Kettlebell Farmer's Carry @ 53/35

 

Level III

Toes2Bar = 12 T2B + 3 Bar Muscle Ups

KB = 70/45 lbs each hand. 

 

Level II

...as Rx'd

Hang Power Snatch caught as low as possible, ride it into an OH Squat.  

 

Level I

3 rep Hang Power Snatch

Toes2Bar = Beat Swings as high as possible.  

KB Farmer's Carry @ 45/35/25/15

 

Competitor Homework

3 Rds

15 OH Squat @ 115/75

50 Double Unders

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