Lifestyle (Barbell Free)
EMOTM for 12 min
1st min: 3-5/side KB/DB Snatch
2nd min: 30-45s Side Plank (alternate sides each round)
Performance
EMOTM for 8 min
1 Hang Power Snatch
For 20 min
2 – 4 – 6 – 8 – 10 … etc reps of
Plate Burpees
Power Snatch (50/35kg) or per side DB Snatch
200 m Run between each set
*complete with partner or on own. Only 1 partner runs and alternate reps with partner for the movements