strength

  • Snatch every
    • Every 2 minutes, for 6 minutes (3 sets):
    • 2 Hang muscle Snatch + 2 Hang Power Snatch + 2 Hang Snatch
    • Followed by…
    • Every 2 minutes, for 6 minutes (3 sets):
    • 2 Hang Power + 2 hang snatch
    • Followed by…
    • Every 2 minutes, for 6 minutes (3 sets):
    • 2 Hang snatch

2 minute rest

  • 3 bench Press every 2 x 5 build

Strength finisher

Emom x 8 alternate

  • 20 to 30 face pulls
  • 10 supinated bent rows