Warm up - crossover symmetry activation, couch stretch, pigeon stretch, 2 rounds of: 15 air squats + spiderman stretch + 10 shoulder rolls + 5 muscle snatch + 5 OHS (empty bar), then work up in weight on barbell…
(It doesn’t matter power or squat just move how you need to move. Your percentages are based on 1RM)
Snatch EMOM
EMOM x 5 minutes
4 Snatch @ 60% (of 1RM snatch)
EMOM x 5 minutes
2 Snatch @ 70%
EMOM x 5 minutes
1 Snatch @ 80%+
*No rest between 5 minute segments.
10 Min to Complete:
3 Front Squat + 2 Jerk - 75% for 3 sets then 3 Squats + Jerk 2RM (no misses)
20 Min Cap
21-15-9-6-3
Strict HSPU
Wall Balls #30#20
Bar Facing Burpees