Tabatas (20 sec work, 10 sec rest, 8 rounds per movement)
Advanced adapted from THE OUTLAW WAY:
1) 15 minutes to establish a 3RM Snatch + Hang Snatch + OHS (1 rep = 1 SN + 1 Hang-SN + 1 OHS).
2) Snatch + Hang Snatch + OHS: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1 (perform ONE rep of 3RM from #1 at the listed percentages).
3a) 3X3 Snatch High Pulls @ 100%-110% (of max Snatch) up to sternum height – rest 60 sec.
3b) 3X10 GHD Hip Extension – rest 60 sec.
For total reps.
EMOM for 10 minutes (beginning @ 0:00):
After completing 12 Burpees, with the remainder of the minute complete: