A) EMOM for as long as possible:
1 Snatch (start at around 60% of your 1RM)
Increasing load every min with 2-5kg increments
B) @ 80% of above:
2x 1 snatch + max effort over head squat
– 2min rest between sets –
C) For time:
400m Run
25 SDHP @L1= 25kg/15kg – L2= 30kg/20kg – L3=35kg/25kg
15 Thrusters @ same as above
5 L1= Pull ups – L2= Chest to bars – L3= Muscle ups
200m Run
5 L1= Pull ups – L2= Chest to bars – L3= Muscle ups
15 Thrusters
25 SDHP
400m Run
– 15 min cap –
