Snatch(squat or power) Build-up E2MOM
3 Snatch – 3 Hang Snatch
2 Snatch – 2 Hang Snatch
1 Snatch – 1 Hang Snatch
For Time: (16min cap)
6 Hang Snatch 155/105lbs RX+185/125 MRX 115/75
6 Over Bar Burpees
6 Bar Muscle-Ups MRX Chest to Bar
600m Run/Row or 1.5km Bike
4 Hang Snatch
4 Over Bar Burpees
4 Bar Muscle-Ups MRX Chest to Bar
400m Run/Row or 1km Bike
2 Hang Snatch
2 Over Bar Burpees
2 Bar Muscle-Ups MRX Chest to Bar
200m Run/Row or 0.5km Bike
Core & Snatch Development
30 Right Knee to Left Elbow Plank Tucks
30 Barbell or PVC Sotts Press (snatch grip)
30 Left Knee to Right Elbow Plank Tucks
30 Evil Wheels
Scaled 235 Hang Clean
11:37 Scaled to 205 Hang Clean
A: 135 HPS
B: 14:46 scaled HPS to 115
C: complete
A. Training
B. 12:04 scaled to mrx (row)
A1: PS – 115-135-155
A2: HPS – 125-145-165
B: 8:29, scaled (155#/Bike/c2b)
9:20 Rx (run)
215
9:04 rx+