40 Power Snatch
30 Bar Facing Burpees

REST 5 Min Before PART 2

RX Men: 75#
RX Women: 55#

RX + Men: 95#
RX + Women: 65#

**You can go heavier ONLY if you feel like you could still complete all snatches in like 2 sets.  It is HIGHLY unnecessary for 98% of us!

Metcon (Time)

PART 2

30 Bar Facing Burpees
40 Power Snatch

RX Men: 75#
RX Women: 55#

Use the same weight as you used in Part 1

PROGRAM A

60 DB Power Snatch (alternating)
30 DB Facing Burpees

REST 5 Min Before PART 2

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

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

Metcon (Time)

PART 2

30 DB Facing Burpees
60 DB Power Snatch (alternating)

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

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

Use the same weight as you used in Part 1

You will enter 1 score for time on the first part (not including rest) - then you will rest 5 min and get a score for Part 2.

For the power snatch the bar will start on the ground.  You will have a wide (overhead squat) grip.  Your feet are under your hips.  Knees are bent and your chest is over the bar.  The chest should be lifted with the back flat and belly tight.  Arms are straight and head is neutral.

You will lift the bar by driving the heels down and lifting the chest.  Pull the bar back into the body and keep the chest up.  Once past the knees, pick up speed and almost JUMP with the bar finishing strong with the knees and hips!  Shrug the shoulders and then pull the elbows high and outside to keep the bar close to the body!  Pull yourself under the bar and punch it to lock out overhead.  You will land in a partial overhead squat with the butt back slightly, heels down, knees out and bar over the middle of the body.

Stand completely to finish each rep.

For the bar facing burpees you will touch the chest and thighs to the ground facing your bar.  Jump or step your feet in and then jump over.