Every two minutes for 12 minutes
Perform the following bar complex
1 Three-position snatch
3 Overhead Squats
Stay around 70-75% of 1rm max or less if necessary to assure proper mechanics.
21-15-9-6-3 reps, for time of:
Wall Ball, 30/20 lbs*
Yes, the balls are heavy. However, if you can’t hit a 10 or 9-foot target stay with a smaller ball.