Today starts with some barbell cycling work. Load a bar with 135/95 or a heavyish weight for your to complete 5 touch and go reps on the minute. Work on pulling under the bar and lowering yourself with each “catch”.

Our met-con has a 1K row buy in, then we’ll work on the rest of the snatch by hitting some squat snatches from the hang. These are paired with toes to bar to work mid-line and tire your shoulders, as well as some bar hops to keep your heart rate up! This is is sprint hold onto the snatches for all 10 reps , and move FAST!


EMOM for 6 minutes
Power Snatch x 5
(touch and go)


For Time
1 K Row then

3 Rounds of
10 Hang Squat Snatches (75/55)
10 Toes to Bar
20 Lateral Bar Hops

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