A) EMOM 5mins:
Power snatch + Hang squat snatch + TnG squat snatch
-1min rest-
EMOM 5mins:
Option 1- 1 Hang squat snatch
Option 2- 3-5 Hang squat snatches
–
B) For time:
40 Double unders
5 TnG Power snatches @L1=30/20kg – L2=43/30kg – L3=52/35kg – L4=61/43kg
5 Bar muscle ups
5 TnG power snatches
5 Bar muscle ups
10 Burpee box jumps
5 TnG power snatches
5 Bar muscle ups
10 Burpee box jumps
20 Box jump overs
5 TnG power snatches
40 Double unders
-13min cap-
–
C) 3 sets/super set:
20 Seated heel lifts over kb
10 Turkish sit ups