15 mins: Establish 1 rep Max
· Snatch Practice
Or
· Clean Practice
EMOM 1 – 4 mins:
· 1 Snatch / Clean @ 70%
(2 Sec Pause Below Knees)
EMOM 4 – 8 mins:
· 1 Snatch / Clean @ 75%
(2 Sec Pause In Catch)
EMOM 8 – 12 mins:
· 1 Snatch / Clean
(No Pause – Speed & Power Under The Bar)
5 mins Rest
Group Finisher: Don’t Reset Machine
AFAP IN 3 mins: 3 Cal + 3 Burpee … 6 … 9 … 12 etc
2 mins Rest
AFAP IN 2 mins: 2 Cals + 2 Burpees … 4 … 6 … 8 etc
1 min Rest
AFAP in 1 min: 1 Cal + 1 Burpee … 2 … 3 … 4 etc
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