12min EMOM
1st Minute – 1 Power Snatch to 2 Hang Power Snatch to 1 Power Snatch
2nd Minute – REST
3rd Minute – 1-5 Strict Toes to Bar to 5-10 Kipping Toes to Bar
4th Minute – REST
*Perform 3 times*
10min AMRAP:
10 Kettlebell Sumo Deadlift High Pull 24/16kgs RX+ 32/24 MRX 20/12
15 Kettlebell Swings
30 Double Unders or 10 Box Jumps 24/20” RX+30/24” MRX 20/18″
5 Sumo Deadlift High Pull 95/65lbs RX+115/75 MRX 75/55
10 Hang Power Snatch
10 Box Jumps or 30 Double Unders
Core & Snatch Development
30 Right Knee to Left Elbow Plank Tucks
30 Barbell or PVC Sotts Press (snatch grip)
30 Left Knee to Right Elbow Plank Tucks
