A) E2MOM x 8 min (4 sets)

– 3 position snatch (high hang + hang + ground) @ 50-75%

 

Followed by (starting at minute 6)…

EMOM x 6 min (6 sets)

– 1 snatch

*Build from 75% to something heavy. Stop when mechanics start to break down.

 

B) 4 sets not for time:

– 2 deadlifts to knee cap + 1 deadlift @ 80% (add 5% to last week’s weight)

*Pause 2 sec at knee and 2 sec on ground.

– L-sit accumulate 20-30 seconds (or 10 single leg lifts/ leg)

– 5 freestanding handstand kick ups trying for max hold

OR 30-60 sec “nose and toes” handstand hold (longer than last week)

– 3 skin the cats slow and controlled

 

D) Want more? Optional conditioning:

– 500m row x 3-4 sets @ 90%

R2M, keep exact same pace