Warm up and strength Strength
2 rounds
Bike or Row
0:45 sec easy pace
0:30 sec moderate pace
0:15 sec fast pace
Snatch warm up
3 rounds (with empty barbell)
1 muscle snatch
1 high hang snatch
1 above knee snatch
1 below knee snatch
1 power snatch from floor
1 OH squat
Strength and skill
EMOMx10
1 Power snatch + 1 OH squat
* increasing weight every 2-3 rounds
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