TOUCH-AND-GO POWER SNATCH
Every Other Minute on the Minunte x 14 (8 sets):
At Minutes 0 and 2: 7 TNG Power Snatches
At Minutes 4 and 6: 5 TNG Power Snatches
At Minutes 8 and 10: 3 TNG Power Snatches
At Minutes 12 and 14: 7 TNG Power Snatches

Each set should be heavy for the rep range. These should be true Touch-and-Go Power Snatches without the need for the barbell to be resting in the hang on the way down. If you’re newer to the lift, then focus more on maintaining good positions and a close bar path than on hanging on to the bar, and do sets of quick bailed singes as needed.

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Exposure 4 of 8

For Time:
9-6-3
Bar Muscle-Ups
Thrusters 155/105

The Thrusters should be heavy for you. Scale the Bar Muscle-Ups to Jumping Bar Muscle-Ups, Chest-to-Bar Pull-Ups, or Jumping Chest-to-Bar Pull-Ups as needed.

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