Mission Fitness – cross training
Snatch Complex (5 Rounds for weight)
Oly Work
Every 2:00 for 5 rounds (rest remaining time in the 2 mins)
1 snatch deadlift
1 hang snatch
2 power snatch
*** starting around 60% and building if form is good.
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
RX+
6 hang snatch(115/85)
8/6 cal bike
2 rope climbs
RX
6 hang snatch(95/65)
8/6 cal bike
2 rope climbs
Scaled
6 hang snatch(75/55)
8/6 cal bike
4 pulls from the ground or 6 ring rows