1 Snatch Lift off to 1” + 1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 60-63% 1 RM Power Snatch
1 Snatch Lift off to 1” + 1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 65-68% 1 RM Power Snatch
1 Snatch Lift off to 1” + 1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 70-73% 1 RM Power Snatch
1 Snatch Lift off to 1” + 1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 75-80% 1 RM Power Snatch
EMOM for 5 Min:
Min 1: 1 Power Snatch @ 85% 1RM Power Snatch
Min 2: 1 Power Snatch @ 85% 1RM Power Snatch
Min 3: 1 Power Snatch @ 85% 1RM Power Snatch
Min 4: 1 Power Snatch @ 85% 1RM Power Snatch
Min 5: 1 Power Snatch @ 85% 1RM Power Snatch
*Play around with different depths of receiving the barbell
Tall Clean:
3 Tall Clean @ 5/10 RPE
3 Tall Clean @ 5/10 RPE
3 Tall Clean @ 5/10 RPE
3 Tall Clean @ 5/10 RPE
1x 2in Deficit 3 Position Pause Snatch Deadlift @ 90% 1 RM Snatch
1x 2in Deficit 3 Position Pause Snatch Deadlift @ 95% 1 RM Snatch
1x 2in Deficit 3 Position Pause Snatch Deadlift @ 100% 1 RM Snatch
1x 2in Deficit 3 Position Pause Snatch Deadlift @ 100% 1 RM Snatch
*Pause Snatch Deadlift Positions: pause 1 inch off the floor, below the knee and mid thigh for 2 seconds at each position
3 Sets
5 Renegade Rows (HEAVY)
15 Double Dumbbell Hammer Curl
5 Ring Dips w/5 Second pause at the top of each rep.
*Rest 1:30-2:00 between sets.
*Renegade Rows (Push up + Right Arm Row + Push Up + Left Arm Row=1 rep)
For Time (16 min cap)
150 Double Unders
15 Ring Muscle Ups
30 Burpee Box Get Over (48/40)
15 Ring Muscle Ups
150 Double Unders
Scaled:
For Time
100 Double Unders
10 Ring Muscle Ups
15 Burpee Box Get Over (48/40)
10 Ring Muscle Ups
100 Double Unders
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