The lack of the word “power” implies that you will pass through a full squat position, flexibility and technique are paramount, use a hang power snatch if you are unable to comfortably receive and sit at the bottom position (OHS).
5 Rounds for time:
10 Burpees
10 Russian KBS, 70/53
Barbell begins from hang, passes through squat and ends with any style of jerk
Run @ your goal mle pace. 1:1 work to rest ratio. Note heart rate at start and finish of each interval.
https://fit262.com/2016-supplemental-conditioning-program/
If you are planning on re-doing the Open workout, run at a moderate pace.
20 Minute AMRAP:
30 Lunges
30 Dumbell push press 35/20
200m run
20 Pull-Ups
20 Wallballs 20/14
10 Calorie Row
20 Minute AMRAP:
30 Russian KBS 53/35
jog to south lifeguard tower
30 Air Squats
lunge to ocean
20 water burpees
swim to start point by ocean
20 uphill situps
jog to start
Partner 20min AMRAP of:
200m Run
1 Round Cindy
-Partners Alternate Rounds
Plank Circuit-
2 Rounds of:
30sec Plank
30sec Side Plank
30sec Other Side
30sec Hip Bringe
1min Rest
