A) EMOM 12mins:
Min1- Burpee box jumps @L1=5 – L2=8 – L3=10
Min2- Wall climbs @L1=1 – L2=2 – L3=3
Min3- 5 Single kb snatches (each arm) @L1=20kg/8kg – L2=24kg/12kg – L3=28kg/16kg – L4=32kg/20kg
B) 12mins to build to a “heavy” 3 rep TNG power snatch
(keep it tidy)
C) EMOM 6mins:
6 front squats + 6 shoulder to overhead @L1=30kg/20kg – L2=4okg/28kg – L3=50kg/35kg
D) as soon the 6th min in C) is finished, complete:
21 Thrusters for time @ same weight above
