A: 5 min EMOM of 3 full snatch at 75%. Rest 4 minutes then 5 min EMOM of 2 full snatch at 85%, rest 4 minutes then 5 min EMOM of 1 full snatch at 95%.
B: Weighted Dips 5x6 at 60%.
A: 5 min EMOM of 3 full snatch at 75%. Rest 4 minutes then 5 min EMOM of 2 full snatch at 85%, rest 4 minutes then 5 min EMOM of 1 full snatch at 95%.
B: Weighted Dips 5x6 at 60%.
Part A: As part of your warm up
Core Work:
15 Pike ups on rower
20 Heel Overs ver the tail end of your rower
30 Plank shoulder taps
Part B :
Work up to a 3RM squat and Bench!