Snatch
E2MOM X 5
3 Snatches every 2 minutes.
60%, 65%, 70%, 75%, 80%

Squat Snatch is preferred. If you aren’t comfortable with a squat snatch, now is the time to start working on it. Focus on your form/technique. We would rather you have perfect technique with an empty bar than sloppy technique with too much weight.

Snatch Pull
EMOM x 4
3 pulls @ 100%

This is a high-pull from the ground.
This is to work on your explosive hip power. We are only working up to the point of high elbows.

Metcon

27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)

18 minute cut-off.

We want to keep our intensity up and our bodies moving the entire time. If you’re resting for long periods, you haven’t scaled appropriately.

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