3 RFT: OHS + Row

Snatch Complex: Deadlift + Hang Snatch

Athletes will have 12 minutes to work on the following complex:

2 Snatch deadlifts (from the floor) + 2 Hang snatches (from above the knee)


3 Rounds for time

20 Overhead squats (45/35)
20 calorie Row

*Rest 3 minutes between rounds.

*Athletes will have the option to increase their barbell loading to 95/65 if their coach agrees. Remember that the focus on today's metcon is on maintaining a good position during a high volume set. Athletes should be able to complete the 20 repetitions in 2 sets or less.

There will be a 20 minute time cap on today's metcon.