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 Ride Down to OHS + 1 Hang Squat Snatch @ 50-60+%
Pause :02 at Bottom of OHS Each Rep
MetCon - 21-15-9:
Hang Power Snatch 95/65
Overhead Squat
Toes to Bar
15:00 Cap
POWER LUNCH
Skill: Headstand
16 EMOM alternate between:
10-15 Straddle Pulses
5 :03 Tempo Pike Pushups
:30 Superman Plank
:40 Headstand Hold