Warm-up:
Every Minute on the Minute for 8 Minutes
2 Empty Bar Misfit Snatch Complexes
(Squat snatch + overhead squat + hang squat snatch + overhead squat)
LITE: Use DBs for Complex or Empty Bar.
Strength
EMOM for 10 Minutes 1 Misfit Snatch Complex 70%+ of 1RM
You can build throughout sets
LITE: 5x12 of Alt. DB Snatch with 150m Row btw sets.
Conditioning
RX
5 Rounds For Time:
10 Power Snatch 115/75lbs
20 Pistols
SCALED: 2x the amount of Airs Squats for Pistols
LITE:
5 Rounds:
20 Alt. DB Snatches
40 Air Squats
Extra Work:
AMRAP 7 Minutes:
Max sets of 5 unbroken HSPU
