Move

1) 2 Hang Power Snatches: Follow an EMOM and build to/stay at a technical load

2) 6 Minute AMRAP, 2 Min Rest, Repeat:
15 Abmat Sit-ups (Or Knee-Raises)
10 Goblet Squats
5 Burpee Box Jumps

Train

1) 1 Power Snatch @ 80%
15 Min EMOM

2) “Open Up”

6 Minute AMRAP, 2 Min Rest, Repeat:
15 GHD Sit-ups (Or Toes-To-Bar/Knee-Raises)
10 Dumbbell Front Squats @ 50/35
5 Burpee Box Jump Overs @ 24/20

1) Build to 80% (or start lower and build during the EMOM) and then do 1 rep focusing on quality movement, 15 times

2) Select a movement for sit-ups that you can do in 1-2 sets for 6+ rounds. Dumbbell squats should be unbroken, burpee box jumps are your rest for the other two movements. After a 6 minute AMRAP, rest for 2 minutes before carrying on for an additional 6 minute AMRAP, resuming from where you left off

BONUS OPEN PREP:
1) Push Jerks: Build to heavy double

2) Practice one or multiple of the following options in a 10 Minute EMOM format:

• Wall Walks

• HS Walking

• HSPU

• Wall-facing HSPU