Strength is a snatch complex – a high pull (keep the arms loose and straight, shrug up) and a full snatch (squat). After that, we have a 16 minute metcon: start with a 100m row and move to box jump overs (no need for full hip extension; you may also jump over the box or on top, then over). After that you have kettlebell swings and a rope climb. Scale rope climbs to two half rope climbs if height is an issue, or 3 rope pulls.


EMOM for 8 minutes:
Snatch pull + snatch


AMRAP in 16 minutes:
100m row
10 box jump overs, 24/20″
15 KB swings, 53/35#
1 rope climb

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