| Warmup 5:00 empty bar snatch overhead hold Every minute (including the first) :20 hollow hold Then go warm up your snatch to your first weight (likely 50 ish%) |
| Lift 15:00 EMOM Snatch First 5:00-3 reps Middle 5-2 reps last 5- 1 rep Build as you’re able, but keep it smooth. Can be touch and go or drop/reset |
| Workout 5 rounds for time with a 13:00 cap 16 alt dumbbell snatches 35/25 80 double unders Rx+ 20 and 100 reps AND 50/35 on the dumbbell |
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