Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Snatch – 1 Power Snatch EMOM climbing to miss or your form degrades significantly. Begin with empty bar and climb to 98% for last single, plan out exact jumps in weight so that you have a very close prediction as to how the last lift will go, and nothing gets ugly.
Fitness: EMOM 10 minutes – Even minutes: 10 cal row Odd minutes: 5 Pull-ups (or ring rows) and 10 air squats (scale to increase reps if needed so that you are working for approx 45 seconds of the minute)
Part 2 – Conditioning: “Strangebrew”
Performance: 5 RFT of –
- 10 Power Snatch (115/75lb)
- 15 Wall Balls (20/14lb)
Fitness: 7 RFT of –
- 10 Russian KB Swings (heavy)
- 10 Wall Balls
