A. Teknik, Alt EMOM10
1. 3 Snatch balance @30-40%
2. 3 Tall Snatch @30-40%
B. Every 45s x 12 (9 minutes):
1 Hang Snatch + 1 Low Hang Snatch
Build from part A weight to moderately heavy weight. No fails!
C. Strength (12 minutes):
Build to heavy (not max) set of 3 back squat with a 3s descent and 1s pause at bottom.
Then 2×3 @80-90% of that heavy 3
D. AMRAP 8 min:
5 Pull up
5 Lateral Burpee over bar
10 Air Squats
To start and EMOM: 1 Hang snatch @ roughly 90% of what you hit in part ”B”, then continue the AMRAP where you left off. Score is total rounds and reps of the pull up, lateral burpee and air squats.