| SNATCH TECHNIQUE — 23:00 Clock |
| Every 1:30 x 4 (6:00) |
| Overhead Squat |
| 1×4 @ 70% |
| 1×3 @ 75% |
| 1×2 @ 80% |
| 1×1 @ 84% |
| REST 2:00 |
| SNATCH EMOM 7 (POWER OR SQUAT) (8:00 – 15:00) |
| Min 1 & 2) 2 @ 74% |
| Min 3 & 4) 2 @ 77% |
| Min 5, 6, 7) 1 @ 80% |
| REST 2:00 |
| E2MOM X 3 (6:00) (17:00 – 23:00) |
| HANG SNATCH PULL 3×4 @ 96% |
|
| METCON: (12:00) |
| 4 rounds: |
| 2:00 on / 1:00 off |
| 26/20 Cal Row |
| *Max Ring Muscle Ups in time remaining |
|
|
| **Score = Total Reps |
|
| OPTIONAL WORK: |
| STRICT JT or JT (21-15-9) Strict HSPU + Strict Ring Dip + Push Ups (ATHLETE CHOICE ON STRICT OR KIPPING JT) |
