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
