Power Snatch

EMOM x5:

• 3 DnG Power Snatch @60-75% (build up)

rest 3min

E90SEC X5:

• 2 DnG Power Snatch @75-85%

rest 3min

E2MOM Till Failure:

• 1 Power Snatch @85-100%

Metcon

4x4min On/2min Off Alternating A&B

A)
- 12 Cal Row
- 10 Heavy DB Snatch @22.5kg
- 8 bMU

B)
- 50 DU
- 15 T2B
- 10 Heavy KB Swing @28kg

Strength + Accessories

A) 3x Superset:

• 10-15 DB Incline Bench Press
• 10-15 Feet Raised Ring Row

B) 3-4 Rounds:

• 10-15 No feet hang muscle snatch no rest
• 1 Set of Push Up (go close to failure) no rest
• Max Reps Strict Press (empty BB)

*rest 3-4min