Oly Work

8 minute EMOM

Snatch Pull + Hip Snatch

Start at 60%. Build by feel. Fail = 6 burpees

For the Snatch Pull, start on floor. Slow first pull engaging quads, keeping bar tight to legs, and chest up standing bar to hips. Pause. Then do Hip Snatch.


20 minute EMOM

M1) 5 OHS From Floor at 70% snatch

M2) 8 bench press 60%

M3) 25-50 foot handstand walk / 3 pike around box

M4) 15-20 GHD or medball situps

M5) Rest


Tabata Hand Release Pushups