Squat Snatch 4×2
Every 90 seconds for 4 rounds complete 2 full (squat) snatches, increasing weight each round. Start at 60% of 1RM.
Rest 2 minutes between this and the next EMOM.
Squat Snatch 4×1 EMOM
EMOM complete 1 full snatch at the heaviest weight completed in the above workout.
Metcon
30-20-10
Pull-ups
400m run
Directly into…
30-20-10
Shoulder to overhead (115/75)
Jumping lunges (15 per side)
RX+: (135/95)