EMOM for 6 minutes
- 1 x Overhead Squat @ 45lbs
Then every 3 minutes for 18 minutes (6 rounds)
- Frist two rounds – 3 x High Hang Snatch plus Overhead Squat
- Second two rounds – 3 x Hang Snatch plus Overhead Squat
- Third two rounds – 3 x Power Snatch plus Overhead Squat
Increase weight per round.
Then 6 rounds for time
- 12 x Pullups
- 9 x Power Snatch @ 65lbs
- 6 x Overhead Squat @ 65lbs
Results: For the Snatches 45-55-60-65-75-80lbs. For the metcon 17:20 (started with 12 snatches, 9 OHS and 6 pullups but switched to the above halfway through since 6 pullups seemed too easy).