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)