PART 1

FITNESS/SPORT

3 EMOM:
Hang Power Snatch + 2-5 Overhead Squats

1 min rest

3 EMOM:
1-2 Hang Power Snatch + 1-2 Hang Squat Snatch

1 min rest

3 EMOM:
2 Snatch Lift-Off + 1-3 Power or Squat Snatch

PART 2

“PHONE HOME”

FITNESS

10 Rounds of:

30 DU or 2x singles
10 OHS 45/15

SPORT

10 Rounds of:
30 DU
10 OHS 75/55

PART 3 OPTIONAL

3RNFT

:30sec Flutter Kicks in Hollow Position
:30sec Hollow Hold