A. Every 30s x 12 (6 minutes):
1. 3 Box jump with straight leg landing
2. 3 Tall snatch @30-40%
3. 3 Power snatch with 3s pause in catch @30-40%
Bi. EMOM 5: 2 Snatch with 3s Pause at the knee + 1 Hang Snatch with 3s Pause in the receive
Build from weight used in warm up to challenging weight.
Bii. Every 45s x 5: 1 Snatch with 3s Pause at the knee + 1 Hang Snatch with 3s Pause in the receive
Building from weight in Bi to challenging weight.
C. EMOM 12:
1. 5 Back Squat @75-80%
2. 2-5 Wall Walks (Open standard)
D. AMRAP 3 minutes, 1 minute rest x 4 (16 minutes)
8 DB Box step up @ 1 x 22.5/15kg to 60/50cm
8 Box jump @60/50cm
Then in remaining time
Max reps Power snatch @35/25kg*
*The Catch! – The power snatch max reps must be done in unbroken sets of 4 reps! After each set of 4 you MUST drop the bar and reset!