Warm-up: Snatch Drills.
A. Snatch Balance EMOM x 3 reps for 6 minutes;light load work tech and catch position.
B. Hang Power snatch + OHS x 3; build to tough complex; 8min cap.
C. HSPU complete 20 any way…Eccnetric, Deficit, Strict , Kipping– based on skill level.
4 Sets each for time…
350m Row
15 No Push Ups burpee to Box 14/18 inches
15 Russian KBS 30-55lb
rest 3:00-4:00.
Post time fot each set.