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, bucket3:00-5:00 Transition
5:00-15:00 EMOM From the Rack
M1) 5 Tempo Overhead Squats (:02 down, pause :02, up, breathe) - Coaches Count
M2) 5 Behind the Neck Push Press + 1 Pause Overhead Squat (:03 at bottom)
Use 50% 1RM Snatch for Barbell
MetCon - 3 RFT:
12 Hang Power Snatch
12 Burpees
Rx: Use 50% 1RM Snatch for Barbell
Burpee Over Bar 2 feet jump 2 feet land
7 Minute Cap
POWER LUNCH
18 AMRAP
10 Jumping Squats
15 Pushups
5 Burpees
20 Cossack Squats