A) E2MOM x 20 min (10 sets)

Sets 1-3: 3 high hang snatches @ 50-65%

Sets 4-6: 2 hang snatches @ 70-80%

Sets 7-10: 1 snatch @ 85-95%

Set 11 (optional): 1 snatch @ 101% (optional)

 

B) 3 rounds for efficiency:

– 6-8 rear foot elevated DB split squats @ 20X1

– 1 length hand over hand rope pull (heavy + fast)

– 2 TGUP per side (heavy but constant pace)

– 10 weighted V-ups (plate held overhead)