A) Build to a heavy but technically sound in 10 minutes:
– 1 power snatch + 1 hang (squat) snatch
+
EMOM x 6 min
– 4 TnG power snatches (75-155/35-105)
*pick a weight that you can manage for all 6 sets while staying TnG. Go a little heavier than last week if you completed all your sets of 5. Goal is to maintain efficiency while not losing form.
B) E3MOM x 12-15 min (4-5 sets) @ 90% pace:
– 200m run
– 15 Russian KB swings (70/53)
– 1-3 muscle ups OR 8-10 CTB pull-ups
C) 3 sets for efficiency: