EMOM for 15 Minutes
1 Snatch Pull + Squat Snatch
Start at 70% and build up to 80%*
*Don’t rush, no touch and go, set up each rep like it’s a 100%+ effort. Be smooth off the ground and explosive at the pop and overhead. Yes, we usually don’t do this many reps but we are gunning for strength endurance and power development.
As many rounds as possible in 12 minutes of the following
12 Dumbbell Snatch 70/50lb*
15 Toe 2 Bar
30 Double Unders
*I know I’m stating the obvious but the dumbbells are quite heavy today. There are many of you that are strong enough to move this size bell from the ground to overhead many of you might not have the stabilization strength to lock it motionless overhead. So in other words just because you CAN Rx it doesn’t always mean you should.
4 x 8 cable rows heavy as possible