A) find heavy squat snatch in 8 min.
Rest 3 min before B
After the warmup you have 8 min to find a heavy Squat snatch for the day!
Dont worry about not hitting a PR.
EMOM 8 MIN
B) 8 min EMOM:
5-8 burpees + 1 Squat Snatch @ 75-80% of A
EMOM 10 MIN
1) 20-30 DU + 6-8 Box Jumps
2) 8-10 TnG Power Clean 40/30kg
there is not much time on the DU and the box jumps, be fast on the transition from the DU to the box.
E Wod: Overhead Squat
4×4 Overhead squat
after each set ring hold 15-30s (top of dip position)
E Wod: 4 rounds for quality
4 rounds for quality:
40m one arm OH-carry with DB/ KB/ PLATE, (right arm)
5+5 one legged box jump
40m one arm OH-carry with DB/ KB/ PLATE, (left arm)
8 hip extension