SKILL/STRENGTH
Snatch Skill/Strength EMOM: 15 minutes
Minute 0 – 4: 3 x Power Snatch
Minute 5-9: 2 x Hang Snatch
Minute 10-14: 1 x Snatch
Advanced: Every 5 minutes, increase your loading.
Functional: Increase loading every 4 minutes if you can, otherwise, work on technique and positioning.
METCON
3 Rounds:
1 minute Row for Calories
30 Second Rest.
1 minute Power Snatch
30 Second Rest
1 minute V-ups/Sit-ups
1 minute rest.
Score is total reps/calories.
Advanced: 73/110, Straight Leg V-ups
Functional: 53/80, V-tuck
