Spend 12:00 warming up your snatch to 85%
In between warmup lifts, do:
3 box jump overs at your workout height
3 empty bar sotts presses
A 1 Squat snatch, starting at 85% and building as you’re able
B 3 high box jumps
C :30 weighted plank
For time with a 6:00 cap
Box Jump overs 24/20
1-3:00 easy bike or cooldown walk. Try to relax as much as you can with this.
This workout should be a sprint at a moderate to heavy weight. It should be unbroken but not necessarily easy to do that. For the box jump overs, go as fast as you can maintain good safety.
4:15 easy bike
after the last round, do another 4:15 easy but don’t sprint