Snatch Werrk - Running Clock
0:00-3:00 EMOM - 40 Second Snatch with Empty BB. Pause :05 at shins, below knee, above knee, mid thigh, stand&shrug, quarter squat, half squat, bucket
3:00-5:00 Transition
5:00-13:00 EMOM From the Rack
M1) 4 Tempo Overhead Squats (:02 down, pause :02, up, breathe) - Coaches Count
M2) 5 Behind the Neck Push Press
Use 60% 1RM Snatch for Barbell
MetCon - For Time:
30 Hang Power Snatch 95/65 lbs
30 Overhead Squats
30 Burpees Over Bar
9 Minute Cap
POWER LUNCH
3 EMOM
10 Strict Pushups together
“Burptactular” 15 AMRAP
10 burpee special #1 (Mtn Climber)
10 burpee special #2 (Jump Wide then Narrow to up)
10 burpee special #3 (Plank Push-ups, try to jump to hands)
10 burpee special #4 (kick through)
45 sec Plank