MONDAY 1 August 2022

Warm-up
AMRAP 5
10 Air Squat
5 Burpee + push-up
10 Box step ups

1x (bar)
10 Snatch Grip Deadlift
10 Hang Power snatch
10 OH Squat
10 Snatch balance

S&T
EMOM 8
complex of:
1 Snatch (Power or squat)
+
1 OH Squat
*work to a heavy weight – target is 90%+ of your 1 RM

Workout
“Pacific Ocean”
For Time
12 Squat Snatches (50/35)
20 Burpee Box Jump Overs
12 Squat Snatches (50/35)

At 10:00, complete:
8 Squat Snatches (60/40)
20 Burpee Box Jump Overs
8 Squat Snatches (60/40)

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“).
Athlete will start with 12 Squat Snatches, 20 Burpee Box Jump Overs and 12 Squat Snatches. Rest until 10:00. Then from 10:00, complete 8 Squat Snatches, 20 Burpee Box Jump Overs, and 8 Squat Snatches.

If you fail to complete the prescribed reps in 10 minutes, stop rest 1 minute then continue with the second part using the same or lighter weight.