Warm-up & Mobility: 15 Minutes
Strength: EMOM 7 minutes of 1 Power Snatch + 1 Full Snatch + 2 OHS at approx 60% 1RM
Conditioning: Then, 4 rounds for time* (with 15 minute time cap) of:
- 10 Power snatch (115/75lb)
- 20 KB Swings (24/16k)
*Every 3rd minute after the clock starts athletes stop what they are doing and hold the bar overhead for 30 seconds (Clean & Jerk is acceptable if athlete is not mid-snatch). Putting the bar down prior to 30 seconds results in a 20 burpee penalty (performed after the WOD).
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