Fast and explosive

EMOM 8-12
1) 3 Hang power snatches + 3 Overhead squats @ 60-70%1RM
2) 1-3 Rope climbs

– Rest 6:00 – 8:00 before A2-

EMOM 8-12
1) 3 Power clean and jerks @ 60-70%1RM
2) 1-3 Handstand walks, 7.62m

Intent. Fast and explosive. PC+J can be done as quick singles or touch-and-go, move as explosively as possible. The HSW/bar muscle-ups are as fast as possible with a quick turnaround. The reps are purposefully low, so you can focus on being explosive.
Number of minutes. Only do the final minutes IF you’re still explosive in the movements. If you’re starting to move slower, wrap things up.
Weight %s. Start each barbell at 60%. If you have small plates available, have them ready so you can build up across the EMOMs if moving well.