WOD:

Option 1:

A. 3 Position Power Snatch (video)

work up to a heavy set

B. 12 min AMRAP

12 Lateral Bar Burpees

9 Power Snatches (115/85)(75/55)

6 Bar Muscle-Ups (pull-ups)

Option 2:

20 min AMRAP

20 Hang Power Snatches (45/35)

20 Barbell Box Step Ups

20 Barbell Sit-Ups

20/15 Calorie Bike