Snatch Empty Bar Warmup EMOM 3
:40 Snatch - Pause :05 at Shins, Below Knee, Above Knee, Mid Thigh, Hip, Quarter Squat, Halfway, Bucket Squat
Snatch Patterning EMOM 7
1 Power Snatch + Snatch Balance + 1 Hang Squat Snatch @ 55-65%+
Pause :02 at Bottom of OHS Each Rep
MetCon - For Time:
25 Burpees Over Bar
50 Overhead Squats 115/85 lbs
25 Burpees Over Bar
(10 Minute Cap)
POWER LUNCH:
15 AMRAP working 2 min work/ 1 min rest
20 Alt Lunges with High Knee
30 Dubs/Jacks
10 Sumo 2 Narrow Squats
30 Dubs/Jacks