Fast and Furious

Strength

On a 15min clock:

9 x 1 Pause Back Squat + 1 Squat (building)
*pause 2s @ bottom1 sRing Dip after each set of Back Squats

MetCon

21-15-9 Reps for Time:

FITNESS
21-15-9 Reps for Time:
Machine Calories
Hang Power Snatch 65/45
Burpess over the Bar

PERFORMANCE
21-15-9 Reps for Time:
Machine Calories
Power Snatch 75/55
Burpess over the Bar

COMPETITION
21-15-9 Reps for Time:
Machine Calories
Power Snatch 95/65
Bar Facing Burpees