Mon Apr. 21 "Nine Inch Nails"

Move

1) Snatch Complex: EMOM 10
2 Hang Power Snatches

2) On the Minute x 9
5 Goblet Squats
5 Burpee Jumping Pull Up

Train

1) Snatch Complex: EMOM Building x 10

1 Hang Squat Snatch
1 Squat Snatch

2) Nine Inch Nails

On the Minute x 9
5 Front Squats (135/95)
Max Burpee Bar Muscle Ups

Stimulus

1) You will complete one hang squat snatch and one squat snatch from the floor every minute for ten minutes. Aim to increase in weight or maintain when form starts to faulter. Do not drop the bar in between reps. Aim to start at roughly 40% and build from there.

2) This workout is also an EMOM, where you will be performing 5 front squats and finishing with as many burpee muscle ups as you can. The barbell should be taken from the ground for each set of squats, although you are allowed to squat clean the first one. Do not load your bar over 55% of your 1 RM. The bar for your burpee muscle ups or push ups should be just out of reach of your fingers. Aim to take ten seconds to regroup and get back to the bar before the next minute.

Extra Credit

4 Sets:
1:00 Waking Backward SLed Drag
30 Sec Rest
1:00 Wall Sit
30 Sec Rest