Take a few minutes to build up and prepare for the power snatch work. Power snatch weight should be about 60-75% of a true 1RM power snatch. If you don’t have one – go by feel, but you must be able to hang on for all 5 reps each set. This will tax your grip, as the opposing movement of the EMOM is strict T2B – work on building core strength here and DO NOT KIP if possible. Scales will include, kipping T2B, lying T2B, strict knee raises and sit-ups.

Strength

Alternating EMOM for 10 minutes
A. 5 TNG Power Snatches (135/95)
B. 7-10 Strict Toes to Bar

Conditioning

AMRAP in 14 minutes
7 Hang Power Snatches (95/65)
14 Push-ups
21 Double Unders