TECHNIQUE
Dip Power Snatch
3 x 3 @ Light

3-Position Snatch
(High Hang, Knees, Floor)
1 @ 60%
1 @ 65%
3 x 1 @ 70%

Snatch
1 @ 70%
1 @ 75%

METCON
EMOM x 8
1: 8/10/12 Pull-ups
2: 3 Hang Power Snatch @ 60%

Rest 1:00

EMOM x 8
1: 8/10/12 Burpees
2: 3 Hang Power Snatch @ 60%
Goal: Go hard on the cardio movements and hit the power snatches with good technique under fatigue
– Choose a challenging rep scheme on the odd minutes
– No misses on the snatches, aim for clean receiving without stepping forward

RX+
EMOM x 8
1: 8 C2B Pull-ups
2: 6 Hang Power Snatch @ 55%

Rest 1:00

EMOM x 8
1: 14 Burpees
2: 6 Hang Power Snatch @ 55%

SCALED
Ring Rows/Down-up