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.