10 Back Squats  ( M-Bodyweight/W-3/4 Bodyweight )

10 Deadlifts

10 Front Squats

30 Pull Ups

3 times.


AMRAP in 5 minutes.

5 Hang Power Snatch  75#/53#

5 Snatch Balance

5 Snatch Grip Push Press

15 Box Jumps  24"/20"

Post times and rounds.

Coaching Tips:  Scale load and movements to match your current fitness level.  The limiter for the first workout is going to be getting the bar from the ground to the back rack position.  We won't be using racks to get the bar into that position.  You want to try and clean the bar only twice per round, once from the start and after the last deadlift.  The second workout is just a short sprint.  The load is light enough that the most time spent during each round should be doing box jumps.  A good number to reach in that workout is 4-5 rounds.