Power Snatch 5×3

  • TNG
  • Increasing weight each set to find a heavy

Batwing Row

  • 3×10

EMOM X 8
2 Power Snatch (85% 1RM PS)
4 Box Jumps (30/24)
Both movements done each minute. Box jumps are to be landed with hips above parallel.

then

EMOM X 8
10 Russian KB Swings (70/53)
10 Push Ups

Both movements done each minute. Push Ups are not hand release. Chest and thighs touch the ground at the bottom, elbows extended at the top are the standards.