16 Min AMRAP
Run 200 Meters
8 Hang Power Snatch

RX Men: 95#
RX Women: 65#

RX + Men: 115# +
RX + Women: 75# +

Score:  Total completed rounds + any additional reps.

Goal: 7 + Rounds

PROGRAM A

16 Min AMRAP
Run 200 Meters
16 Hang Dumbbell Snatch

RX Men: 40# Dumbbell
RX Women: 25# Dumbbell

RX + Men: 50# + Dumbbell
RX + Women: 35# + Dumbbell

Score:  Total completed rounds + any additional reps.

Goal: 7 + Rounds

PROGRAM C

16 Min AMRAP
Row 250 Meters
or
Bike 15 Cal (Men) or 10 Cal (Women)
8 Hang Power Snatch

RX Men: 95#
RX Women: 65#

RX + Men: 115# +
RX + Women: 75# +

You may also choose to do the dumbbell version from Program A with the row/bike option - both are awesome!

Score:  Total completed rounds + any additional reps.

Goal: 7 + Rounds

For the hang power snatch you should choose a weight that you are capable of doing 8 in a row.  That doesn't mean you will for the duration of this workout - but you CAN.

If you are new to this movement we encourage you to go lighter and work technique OR to do the dumbbell version!

The 200 Meter run should take anywhere from 45 seconds to 1:15 depending on your running ability.  If you are unable to measure exactly then just find a distance that works based off of those time goals!

If you are unable to run for weather or space reasons you may sub a number of double unders that takes you roughly 1 min.  50 is a good number if you are good at them.  You may also sub 1 min of singles.

You will pick up the barbell and bring it to the waist with a wide grip.  Keep the arms straight as you dip the chest forward slightly and allow the bar to slide down the thigh.  Keep the heels down and back flat/belly tight/chest up!  Don't allow the knees to cave in!  Bend the knees slightly.  From that slight dip position you will stand hard and fast - shrug the shoulders with the arms still straight - THEN drive the elbows high and outside to keep the bar close to the body. From here finish with a punch UP or finish with a punch up and a slight press of your body under (like a re-dip).

Rep finishes with you standing tall with the bar locked out overhead with the armpits forward and the bar over the middle of the body!!

Lower back to the waist to re-set!