Primer EMOM x 6
Min 1: 10 Muscle Snatches
Min 2: 10 SGPP
Min 3: 10 Overhead Squats
Min 4: 10 Snatch Balances
Min 5: 10 Sots Presses
Min 6: 10 Hang Power Snatches
8-10 Minutes: Build to a moderately heavy squat Snatch
Mirror, Mirror
400M Run | 15 Squat Snatches @ 135/85
400M Run | 45 Kettlebell Swings @ 70/53
400M Run | 15 Squat Snatches @ 135/85
Time Cap 17 Minutes:
Dumbbell Version: Mirror, Mirror
400M Run | 30 DB Power Snatches @ 50/35
400M Run | 45 Kettlebell Swings @ 70/53
400M Run | 30 DB Power Snatches @ 50/35
Bulletproof Shoulders:
400M Run | 30 Suit Case Deadlifts + 100M Carry
400M Run | 45 Russian KB Swings @ 53/35
400M Run | 30 Suit Case Deadlifts + 100M Carry