Basic

Every two minutes, for 20 minutes (5 sets of each):

• Interval 1 – Alternating Reverse Lunges with Kettlebells x 20 reps
• Interval 2 – Strict Shoulder Press with Kettlebells or Dumbbells x 10 reps

8 min amrap

• 10 1 arm db snatch
• 10 burpee box jump overs

Performance

Every two minutes, for 20 minutes (10 sets):

• Hang Snatch + Snatch + Overhead Squat

Complete as many rounds and reps as possible in 8 minutes of:

• 5 Power Snatches (135/95 lbs)
• 10 Burpee Box Jump-Overs