A) E2MOM x 12 min (6 sets):

– 2 position snatch

(hang, 2” below knee)

*Pause 1 sec in each position before initiating snatch.

*Keep weight light to moderately heavy and work on positioning.

 

B) 8 minute AMRAP:

– 6 front squats (185/125, 155/105, 135/95, 115/75)

– 30 double unders (60 single unders)

 

C) 3 rounds for efficiency:

– 8 supinated grip Romanian deadlifts @ 30X1

– 10 ring rows @ 30X1

Rest as needed

*Perform RDLs at 40-50% max DL

*Get as horizontal as possible on rows