Strength
EMOM for 10 minutes
Hang Snatch + Power Snatch
EMOM for 10 minutes
Fitness: 1 Power Snatch + 2 Hang Power Snatch
Performance: 1 Power Snatch + 1 Hang Power Snatch + 1 Hang Squat Snatch
Open: 1 Power Snatch + 1 Hang Power Snatch + 1 Hang Squat Snatch
*Build up in load every other minute*
MetCon
3-3-6-6-9-9-12-12…
climb the ladder for 10 minutes
Power Snatch
Toes to Bar
Fitness: 75/55
Performance: 95/65
Open: 115/75
**Use the first portion as a warm up for the workout. For the workout focus on body awareness. These are two technical movements, form will make a huge difference in performance, which leads to better results. **
