Snatch
0:00-4:00 EMOM - 1 Snatch at 72%
4:00-12:00 Build to Heavy by Feel
Recommended Jumps 77-82-87-92-97-102%
If you miss a lift more then once, strip down the weight and finish with a good Rep. Newbies just work on consistency every minute during the 12:00
MetCon: 22-16-10
Alt DB Power Snatch 50/35 lbs
Lateral Burpee Over DB
[9 Minute Cap]
POWER LUNCH
15 EMOM
12-16 Lunges each side
10 Burpees +1 every round