EMOM 10 Minutes alternating between
3 hang squat snatch (start from ground and pause 3 seconds at knee) work as heavy as possible without missing, power snatching or pressing out.
8 bar facing burpees
Watch this video as Mr. Klokov is doing everything that we are cuing. Yes 200kg is a massive weight BUT the thing to watch is how well he can stay back and still finish the pull.
Alternating EMOM for 20:00 of:
Even – 1,2,3,4,5,6,7,8,9,10 Deadlifts 315/215# weight should not exceed 85% of 1RM)
Odd – 8 Box Jump Overs 24/20″ (no rebounding but use as big a box as you can literally jump over)
3 x 8 RDL
3 x 8 Bent over rows