9-6-3 reps for time of:
Snatches
Burpee box jump-overs
♀ 30-in box, 135 lb
♂ 30-in box, 185 lb
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Scaling:
This workout contains difficult movements at a low enough volume that they should be performed at a sprint pace. The snatch load should be heavy enough that tap-and-go is not sustainable, but light enough that long breaks between reps can be avoided.
Intermediate Option / 9-6-3 reps for time of:
Snatches
Burpee box jump-overs
♀ 24-in box, 115 lb
♂ 30-in box, 155 lb
Beginner Option / 9-6-3 reps for time of:
Snatches
Burpee box step-overs
♀ 15-in box, 55 lb
♂ 20-in box, 75 lb