Snatch

A) EMOM 5

• 1 Power Snatch @70-75% *2s stop below knee + 2s stop @ catch

B) Power Snatch Waves EMOM 12:

1: 1 Power Snatch @80-85%
2: 1 @85-90%
3: 1 @90-95%

C) Snatch Pull E2MOM X3

3 Position Snatch Pull

• 1 From floor -> 1 Below knee -> 1 Above Knee

Squat Proge

Back Squat:

• 5x5 @77.5% *rest 3min between

Front Squat:

• 3x5 @72.5% *rest 3min between

Metcon

4-5x 3min On/1:30 Off:

• 8 Shuttle Run (7.5m+7.5m)
• 6 SB Clean @50kg
• AMRAP: Max Cal Row