Mission Fitness – cross training

Snatch Pull + Hang Snatch (5 Rounds for weight)

5 sets x (1 +1) @ 70 – 75%

each set is one snatch pull and one hang snatch

rest 2 min between sets

Metcon (8 Rounds for weight)

RX+:

Every 2:00 x 16:00… (8 Sets)

200m Run

3 Power Snatch (135/115 lb )

RX:

Every 2:00 x 16:00… (8 Sets)

200m Run

3 Power Snatch (125/105 lb )

Scaled:

Every 2:00 x 16:00… (8 Sets)

200m Run

3 Power Snatch (95/75 lb )

Be sure each set gives you around :30 of rest at minimum. If not, then scale back the run distance or the weight on the barbell.

Accessory Work (Checkmark)

AMRAP 5 min , For Quality:

15/15 Side Plank Hip Touch

30 sec Hollow Hold