EMOM 8

3 Touch & Go Power Snatch

Moderate weight.

7 x Every 1:30 @ 60-80% (Power Snatch)

Snatch Deadlift + Snatch Pull + Pause Power Snatch on Knee (pause 3 sec.)

Build to Heavy Single

30-45 minutes of running in the ☀️😎

Enjoy #summeriscoming

Practice:

*Headstand
*HSPU
*Kipping HSPU

EMOM 15

1) 4 Bar MU / 6 Jumping Bar MU
2) 15+15m Mixed carry (KB´s or DB`s)
3) 6 Burpee box jump

Practice:

Bar MU technique and progressions

Basic Endurance, with partner. 45 minutes.

Other perform:

10 Snatch Grip Deadlift
5 Snatch Pull
3 Snatch Panda Pull
3 Muscle Snatch
3 Overhead Squat
3 Snatch, Jerk grip
Run 400m

Barbell 30/25kg

Other:

Row same time

For Quality 40 minutes:

3 Skin The Cat
10 Scorpion
3 Downward facing dog
:30 Table Hold
20 Dumbbell Snatch Alternating 22,5/15kg
Row 500/Run 400m
Single leg Bottom Squat Hold 1:00 + 1:00
15 Weighted Sit Ups (plate)

40 - 30 - 20 - 10
Alternating DB Snatches
Double unders
For time