Hang First Jump Second

Strength

12min to work to max in the complex:

3 Hang Snatch + 3 Overhead Squats

 

MetCon

12min AMRAP

FITNESS
12min AMRAP
15 - 12 - 9 - 6 - 3 - AMRAP Hang Snatch
10 Burpee Box Jumps or Step Ups 24/20
45/35, 75/55, 95/65, 105/75, 115/80, 125/85

FITNESS
12min AMRAP
15 - 12 - 9 - 6 - 3 - AMRAP Hang Squat Snatch
12 Burpee Box Jumps 24/20
75/55, 95/65, 115/75, 135/95, 155/105, 165/115

COMPETITION
12min AMRAP
15 - 12 - 9 - 6 - 3 - AMRAP Hang Squat Snatch
15 Burpee Box Jumps 24/20
115/75, 135/95, 155/105, 165/115, 185/125, 205/135