General warmup A
Then..
EMOM x 5min.
12/9 Cal (:35)
EMOM x 5min.
3 Hang Power Snatch
EMOM x 5min.
12/9 Cal (:35)
EMOM x 5min.
3 Hang Power Clean + Jerk
No rest between stations. 20min. Straight through
Then..,
Front squat
Set 1: 15 reps :3neg
Set 2: 12 reps :3 neg
Set 3: 3 tempo reps :3neg/:3up -into- 3 fast reps. 3 times through 18 reps
Set 4: 5 Half reps from bottom into 5 full reps into 5 half rrps from bottom. 15 reps total.
Set 5: 12 reps heavy :1 pause bottom
Set 6: 10 Heavy -drop set- 10 half reps.
Then..,
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