PART 1

FITNESS/SPORT

3 EMOM
3 High Hang Power Snatch

1 Min Rest

3 EMOM
1 High Hang Power Snatch + 1-2 Hang Power Snatch

1 Min Rest

4 EMOM
2 Snatch Lift-Off + 1-3 Power Snatch

PART 2

“HIT THE QUADS”

FITNESS

3 Rounds For Time

20 Cals Row
20 Alt DB Snatches
20 Knee ups or Hollow Rocks
20 Air Squats

SPORT

3 Rounds For Time

20 Cals Assault Bike
20 Alt DB Snatch’s 50/35
20 TTB
20 DB Goblet Squats

PART 3 OPTIONAL

Three sets of
Banded Face Pulls x 10 reps
DB Lateral Raise x 10 reps