A) Every 90 sec x 10 sets

Sets 1-3: 3 x high hang snatch @ 50-60%

Sets 4-6: 2 x hang snatch @ 65-75%

Sets 7-10: 1 x snatch @ 80+%

*No misses! Work on perfect execution.

 

B) EMOM x 5 sets:

– 4-6 TnG power snatches @ 75/55

*This should be light with and emphasis on cycling quickly.

 

C) EMOM x 4-6 sets:

1: 12/9 cal row

2: 8 double KB hang clean + shoulder to overhead (53/35)

3: 10 burpees to target

*RX+ up to 15/12 cal row, 10 reps on KBs, and 12 burpees to target.