Wednesday, 11/18

Warm-Up
3 Rounds of
6 Wrist Circles/dir
6 Arm Circles/dir
6 Over-Under Scap Touches/side
6 Squats
6 Spider Lunges
6 X-Body Spider Lunges

Strength – Snatch
Prep (10 min):
3 Rounds of
1 Pause Extension + 1 Hang High Pull + 1 Hang Power Snatch
– start with bar and work up in weight

then,

2 Rounds of
1 Snatch Hi Pull + 1 Hang Power Snatch
– work up in weight

Work:

EMOM for 8 Min (8 rounds each)
2 Power Snatches* (@ ~75% 1RM)

2min REST

EMOM for 8 Min, alternating between (4 rounds each)
A) 2 Snatch Hi Pulls (@ ~125% heaviest weight used above)
B) 4 Squat Jumps for Max height

2min REST

EMOM for 8min, alternating between (4 rounds each)
A) 3 Snatch Grip Dead Lift (@ ~150% heaviest weight Power Snatches)
B) 9 Heavy Russian KB Swings

*For the first EMOM, weight should be same for all sets.
– Partners should complete snatches within 30 Seconds.
– BOTH Partners complete 2 snatches per minute
– In 2nd and 3rd EMOMs, partners alternate stations.