“nuts & bolts”  Week 9 Day 3

2 x 3 : high pull (hip) + muscle snatch (floor) + ohs

5 sets : e2mom

  • 1 snatch liftoff (pause above knee) + 1 squat snatch
    • sets 1 – 2 @ 75-80%
    • sets 3 – 4 @ 80-85%
    • set 5 @ 85+%

3 sets :

    • 1 squat snatch @ 85+%

5 rounds : emom

  1. 10 burpee box jump overs (24/20)
  2. 5 power snatch (155/105)
  3. 200m run
  4. rest