A) E2MOM x 20 min (10 sets)

Sets 1-3: 3 high hang snatches @ 50-60%

Sets 4-6: 2 hang snatches @ 65-75%

Sets 7-10: 1 snatch @ 80-95%

Set 11: 1 snatch @ 101% (optional)

 

B) AMRAP in 12 min:

– 10 alternating DB snatches (45-75/15-40)

– 20 box jumps (24/20)

– 200m run

 

C) 3 sets:

– 10 bent over supinated barbell rows @ 2111

rest as needed