E2MOM for 10min (5sets):
3 Back Squats @Tempo 22X1
Work up in weight
8min AMRAP of:
12 double KB reverse Lunges (2x20/12kg)
10 double KB STOH (2x20/12kg)
8 Pull Ups
3 sets of:
8 Crossbody single leg rom. DL (each side)
8-10 side plank leg adduction (each side)
Y-W-T hold (10sec each position)
9min EMOM:
1) 5 KB Windmill each side
2) 15m reactive Broad Jumps
3) 3 Snatch Grip Press from receiving + 3 Snatch Balance + 3 OHS (empty Barbell)
Find max weight for:
Power Snatch + OHS
5 sets of:
Snatch Pull + Low Hang Power Snatch + OHS + Hang Snatch + OHS @~80% of today's Power Snatch + OHS max