1x [ 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch ], pick load

Every 1:30 for 7:30.

70% 1RM Snatch

Overhead Squat 3×2 at 80% 1RM

Rest as needed between sets.

3 rounds for time of:

30 Air Squats

Walking Lunge, 50 ft

30 Push-ups

Walking Lunge, 50 ft

30 Kettlebell Swings, 53/35 lbs

Stimulus is moderate pacing across rounds. Athletes should aim to score similar times across rounds. Athletes will be tempted to come out hot with big sets in the beginning but should consider total volume across the workout when deciding sizes of sets to avoid burnout.

Push harder than you think on this workout. Test the waters out with the first round and then aim to maintain pace until round 3 when we fly!