General warm-up
Then..,,
Lift better WARM. Sequences like this always produce great lifting numbers.
This is meant to be more of skill day with the 3’s and 2’s (lighter weights) but if you’re feeling good do 2’s and 1’s and hit something heavy.
EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
3 Hang Power Snatch (Build)
EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
2 Hang Power Snatch (keep Building)
EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
3 Hang Power Clean and Jerk (Building)
EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
2 Hang Power Clean and Jerk (keep Building)
*Try and go unbroken on those reps, even the hang clean and jerks. The more time you get to rest, the heavier you will feel comfortable going.
Extra:
10min. AMRAP:
15 Ball Slams 30/20
15 Russian twist with Slam ball