MONDAY

Part A

3 Rounds

12 Cal Row

8 Goblet Squats

4 KB hang Snatch per side 35/26

Part B

Power Snatch Complex

1 Power Snatch plus 1 hang Power Snatch

1 + 1 X 5

Part C

OPEN/PERFORMANCE

Buy in

1000/800 Meter Row

Then 50 hang power snatches 95/65

***Every time you drop the bar, complete 1 repetition of the Bear Complex

One repetition of the Bear Complex=1 Power clean, 1 front squat, 1 push press, 1 back squat, 1 push press

Cash out

50 Ab-mat situps

FITNESS 75/55

** OPEN PLUS 50 GHD Situps (Only if you have done 50 before)