A1) 15 EMOM
Odd minutes: 1 snatch
Even minutes: 1 power snatch + 1 squat snatch
Sets: 15
Reps: 1/1+1
Load: 65-85%
Tempo: 1.0.X
Rest: Until next minute

Snatch warm-up:
5 Snatch grip RDL (pause at bottom)
5 Snatch grip pull (pause at bottom)
5 Snatch grip high pull (pause at bottom)
5 Overhead Squat
5 Snatch Balance
5 Snatch

   

B1) Amanda

9/7/5 reps of:
• Muscle-Ups
• Snatch 135/95#

C1) Dumbbell on knee external rotation

Sets: 3

Reps: 10

Load: light

Tempo: 4.0.1

Rest: 45-60 

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