Weightlifting
Snatch Pull + Power Snatch
EMOM for 9′
Start at 50% best Power Snatch and build as follows only if technique is good:
-3 sets at 50-55%
-3 sets at 60-65%
-3 sets at 70-75% (no heavier)
WOD
“Power Trip”
AMRAP 12′:
1 Bar Muscle-Up (scale: 3 Dips***)
10 Power Snatch (75/55)
20 Air Squats
30 Double-Unders
***Ring, Bar, Box — assisted as needed for full ROM