1) Power Snatch EMOM (3 Touch and Go Power @ 60%)

Every 2:00 for 10:00 (5 total rounds)

*Begin at 60% of 1RM and add weight every 2min until you can no longer complete the 3reps. When the 3 reps are no longer possible  subtract 10-20lb and complete the remainder of the EMOM.

Rest exactly 2 minutes before the next weightlifting segment.

ME Power Snatches

* 1:00 ME Power Snatches @ 90% of max weight completed in EMOM.  (These do not have to be T&G)


METCON (9 Mins For Reps)


-5 Min: ME Alternating kettle bell snatches 24/16

-3 Min: ME Strict Pull-ups

-1 Min: ME Burpees, Cals On Assault Bike or Rower

RX+ 32/24KB, MU