For the EMOM, choose the number of snatches based on your proficiency with the lift. For instance, a new person should do 4 snatches or even 4 power snatches + OHS, while an experienced person may choose to go heavy and only do 1 or 2 reps per minute. Treat this as proficiency practice, not “I need to lift the most weight.”
The metcon has built in rest, but your score is total time, so you’ll have to keep track of the 1 minute of rest on your own. For instance, let’s say you do 10 deadlifts, 12 toes-to-bar, and 14 pull-ups in 1 minute. Then you’ll rest until 2:00 and start the second round of 10/12/14. Let’s say you do this round slightly slower, so you finish at 3:30. Then rest until 4:30 and continue with the third round. Your total time finishes with the 14th pull-up (not the 5th round of rest!)
Strength
EMOM for 8 minutes:
1-4 snatches
Conditioning
5 rounds for total time:
10 deadlifts, 225/155#
12 toes-to-bar
14 pull-ups
rest 1:00
