Hang Power Snatch below the Knee: 5 x 3 @75%. Rest 90s.
– Add 5-10#s from last week
– Intermediate: Light for all sets
– Beginner: Snatch Grip Push Press, 5 x 5 at a moderate weight for all sets.
*Hang Power Snatch Below Knee Note: This movements starts by deadlifting weight off the floor to standing, then lowering the weight below knee and setting up there for a 1 count then initiating your first rep. After the first rep repeat 2 more times.

 

“AMRAP GI Jane”
AMRAP 12:
Burpee Pull-ups
Beginner Metcon:
AMRAP 7: Burpees

Extra Credit:
Ring Rows w. 1 count pause at top: Accumulate 40 Reps.