Buy In:5 reps Snatch Progression w/unloaded barbell. 10 reps band shoulder complex, band pull aparts, band no money drill.
Perform 3-5 progressively heavier sets of the following: squat snatch>hang squat snatch>overhead squat>overhead reverse lunge left/right
In 12 minutes complete as many rounds as possible of:
Run 200 meters
3 sets of: squat snatch>hang squat snatch>overhead squat>overhead reverse lunge left/right. (You complete a "set" in that order and repeat two more times, NOT as a set of 3 squat snatches, 3 hang squats etc). 65/135
Group Finisher: Use the clock to perform 8 continuous reps of the following: with a relatively wide grip and a fairly light barbell assume a standing shoulder press position with the bar at your sternum. Take 4 seconds to raise the weight over your head and touch your upper traps lightly. Without resting, take 4 seconds to return to the starting position. That's 1 rep. At no point should you pause to rest. At no point should you straighten your arms. Raise the bar just high enough to clear your head. Enjoy!