A) Every two minutes, for 12 minutes (6 sets):
Hang snatch high pull + hang snatch + overhead squat
*Work at a depth you’re comfortable with and a weight where you won’t miss.
B) EMOM x 10 min
E: 3-4 bench press @ 75%
O: 4-5 Romanian deadlifts (moderately heavy) @ 30X1
+
Every 3 minutes for 3 sets:
– 20 double KB front rack lunges
– 10 bent over KB rows