A. EMOM x5 minutes
1 Snatch high pull+1 Hang Muscle snatch; building load from 55%-60% of 1RM
B. EMOM x5 minutes
1 Snatch Pull+1 Hang Power Snatch
*building load from last weight of A
B. 3 rounds for time
12 Handstand push-ups
18 DB snatches @ 50#/35#
24 Single arm DB overhead lunge 50#/35#
Masters
A. EMOM 12 min
Min 1- DB alt hammer curls x 10/arm
Min 2- OH DB tricep extensions x 12
Min 3- row 125m
B. AMRAP 12 min
20 SA DB hang clean & jerk
15 DB front squats
10 AB cal
C. Extra credit:
3 sets:
30 sec hollow hold
30 sec hollow rock
10 v-ups
10 supermen