A. Build up to 50%-60% of your 1RM Snatch
E.O.M.O.T.M: 12 minutes or 6 rounds at each station, 30 on/30 off
Odd minutes: Hang Power Snatch, quality reps
Even minutes: Handstand Hold, nose to wall
Volume work (V): On all odd rounds perform max reps Hang Power Snatches at weight chosen for 30 seconds. Focus on quality reps and efficiency in movement. On even rounds perform a nose to wall Handstand Hold for 30 seconds. Alternate between the two stations for 12 minutes or 6 rounds at each station.
B. 4 Rounds each for time:
Toes to Bar X 10
Front Rack Single arm walking lunge with KB x 50 feet (left arm) 55/35lb
Burpees X 10
Front Rack Single arm walking lunge with KB x 50 feet (right arm) 55/35lb
Rest 2 minutes
*Recording your worst time.