Snatch Empty Bar Warmup EMOM 3
:40 Snatch - Pause :05 at Shins, Below Knee, Above Knee, Mid Thigh, Hip, Quarter Squat, Halfway, Bucket Squat
EMOM 8
Squat Snatch @68%+ (Build by Feel)
MetCon: 10-9-8-7-6-5-4-3-2-1
Overhead Squats 115/85 lbs
Box Jumps 30/24"
[11 Minute Cap]
POWER LUNCH
Burpee Breakdown II
150 Squats
25 Dive Bombers
75 Plank to Squat
50 Vups
[18 min cap]