19.Sept.2016

A. 3min EMOM:
-3/side; SA DB upright row @21X1 (HAP)

B. 3min EMOM:
-3/side; SA DB hang power snatch

C. 5min EMOM:
-4 db RDL @31X1 (HAP)

D. 4x5 goblet squat @32X1 (HAP)
*rest 2min

A. 3min EMOM:
1 segmented snatch pull + 1 muscle snatch
(light loads)

B. 3min EMOM:
1 muscle snatch + 1 hang power snatch
(light-moderate loads)

C. 5min EMOM:
3-position power snatch; 1+1+1 (aka: 1 power snatch + 1 hang power snatch from knee + 1 hang power snatch from mid thigh)(build moderate per set as technique allows)

D. ohs 3-3-3-3
(build HAP per set)
*rest 2min