With an empty bar or PVC
4 Hang snatch pulls
4 Hang power snatches
4 Behind-the-neck snatch grip push jerks
4 Power Snatches (mid-shin)
A. Strength: Power Snatches (12:00)
5 minutes to work up to working weight
3 T&G Power snatches (135/95) + 5 Burpees (AFAP)
This weight should be a weight the athlete can maintain quick, unbroken, T&G sets throughout the entire EMOTM.
This is meant to be fast and smooth - not a heavy struggle.
15 Power Snatches (95/75)
20 Burpee Box Jump Overs (new standard)
20 Burpees Box Jump Overs (new standard)
15 Power snatches (95/75)
Time Cap: 16 miuntes
Extra Credit: Planks (9 minutes)
1 min on / 1 min off.
Add weight if able
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