A) EMOM x 7min

– 2-3 TnG power snatch

B) 3 sets @ 90%

– 400m row

– 20 wall balls

– 20/16 HR pushups

rest 3 min

 

*start light and build to a moderately heavy weight on power snatch

*20 for guys and 16 for gals

*WB should be at a weight where they are UB