Strength
8 min EMOM @ 50%
Squat snatch + hang squat snatch + snatch balance
Stay at 50% the entire emom. Focus on technical precision and speed.
Metcon
5-4-3-2-1 Left Arm Kettlebell Complex
10-8-6-4-2 Burpees
5-4-3-2-1 Right Arm Kettlebell Complex
10-8-6-4-2 Burpees
Kettlebell Complex = Power Snatch + OHS + Thruster
So for round 1, do 5 snatch, 5 ohs, 5 thrusters all on the left side. Then 10 burpees. Then 5-5-5 on right side. Then 10 burpees
Round 2 is 4-4-4 left arm, 8 burpees, 4-4-4 right arm, 8 burpees
Etc