7X1 3 First Pulls (to knee) + 1 Hang Snatch – heaviest possible, rest 60 sec.
Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees).
then…
10 min AMRAP
– 3 front squats (95/65)
– 3 over the box burpees 24/20″
– 3 medball sit-ups
– 6 front squats
– 6 over the box burpees
– 6 medball sit-ups
– 9 front squats
– 9 over the box burpees
– 9 medball sit-ups