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:

2 Power Snatch Pause in Catch Ride Down to OHS @ 50-60%

Pause :02 at Power & Bottom of OHS Each Rep

MetCon - Nancyish 5 RFT

Lap Around Building

15 Overhead Squats 95/65

POWER LUNCH

20 EMOM

  1. 10-13 Cossask Squats

  2. 8-12 Reverse Burpees

  3. 8-10 1,2,3 Up Downs

  4. :40 L-Sit