High Hang Snatch EMOMx4
Every minute on the minute, perform two high hang snatches starting at 50% of 1RM and increasing to 65%
Snatch for load:
#1: 2 reps @ 50%
#2: 2 reps @ 55%
#3: 2 reps @ 60%
#4: 2 reps @ 65%
Hang Snatch EMOMx4
Every minute on the minute, perform one hang snatch starting at 65% of 1RM and increasing to 85%
Snatch for load:
#1: 1 rep @ 65%
#2: 1 rep @ 75%
#3: 1 rep @ 80%
#4: 1 rep @ 85%
Snatch + OHS EMOMx4
Every minute on the minute, perform one snatch and overhead squat starting at 85% of 1RM and increasing weight each minute.
Snatch for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
Metcon
Every 5 minutes for 4 rounds:
20/15 calorie row
6 burpee box jump overs (24/20)
8 toes-to-bar
10 hang power cleans (115/75)
Rx+: 10 hang power cleans (135/95)
Score is total working time.