Snatch Empty Bar Warmup EMOM 3
:40 SnatchPause :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 @ 50-60+%
Pause :02 at Bottom of OHS Each Rep
MetCon - 3 Rounds for Time:
10 Power Snatch 95/65 lbs
10 Overhead Squats
10 Burpees Over Bar
9:00 Cap
Buyout: 3 Minutes Max Toes to Bar
POWER LUNCH
Buy In: 50 Butterfly Situps
200 air squats
Every Break 5 Burpee Star Jumps
15 min cap