A. Snatch Balance (5 reps w/ :02 pause in bottom x 3 sets rest 1 min)
(this is from rack) – this should be light skill work; 1st set with bar
Overhead Squat (6 reps x 4 sets rest 2 min)
start where you left off on last set of snatch balance

— During rest times; perform 8 reps of Double Arm Bent over Trap 3 raise @ 2013 tempo (LIGHT weight)

B. 4 sets:
2 min AMRAP
10 Push Press
Accumulate :20 Hanging Tuck Hold
Row As Many Calories remaining time
rest 1 min

Rx+ Hanging L-sit
Score is weight used plus calories rowed throughout the 4 rds.

Tuck hold standard – Knees must be above hip line
L-sit hold – feet must be above hip line
(this should be done in 2 hangs or less)

Athlete must start and stay with same weight throughout the workout.