A)

EMOM for 15 minutes

Power snatch

1-5) 3 touch N go reps @ 75%

6-10) 2 touch N go reps @ 80%

11-15) 1 rep @ 85%

 

B)

3 sets

Halting snatch grip dead lift  x5 @4131  (your TEMPO will start from the top, dead lift the bar then start your 4 second decent down, one second pause at the bottom, 3 second up end the movement with a 1 second pure at the top)

(use straps if you have them)

 

C)

3 sets:

single arm bent over row x10-12 @2111

single arm dumbbell snatch x8-10 (70/45)

(you will complete both movements with one arm before moving to the next arm, also there will be no rest from the bent over row to the snatch)

2 minute rest between sets

 

D)

Back squats

5 reps @ 65%

4 reps @ 70%

3 reps @ 75%

2 reps @ 80%

1 rep @ 85%

6 reps @ 70-75%

6 reps @ 70-75%