03.05.19

Lift

Power Snatch Build up:

*All multi-rep sets TNG. All percentages off of Power Snatch

EMOM

Min 1: 50%x5
Min 2: 60%x4
Min 3: 70%x3
Min 4: 75%x2
Min 5: 80%x2
Min 6: 85%x2
Min 7-9: 90%x1 (may build if you feel good)

Conditioning

3 rounds (each segment for time)

15/10 Calorie Assault Bike
10 DB Snatch @ 2×50/2×35
15 T2B

1:00 Rest

15/10 Calorie Assault Bike
10 DB Box Step Overs @ 2×50/2×35
15 C2B Pull-ups or 8 Strict pull ups

1:00 Rest

Cap 20:00