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) 3 Tempo Overhead Squats (:02 down, pause :03, up, breathe) - Coaches Count
M2) 4 Behind the Neck Push Press
Use 65% 1RM Snatch for Barbell - Athletes may add weight each round if moving well.
MetCon - For Time:
35 Hang Squat Snatch @65% 1RM Snatch
*Starting with and EMOM 3 Burpees Over Bar
9 Min Cap
POWER LUNCH:
3 EMOM: 10 Strict Pushups together
2 RFT:
6-10 Wall Walks
30 Pike Pushups
50 Alt V-ups
1 min Plank