A) Snatch EMOM x 8
Start w/ 50% and increase load each minute as precribed,
1)50%
2)60%
3)70%
4)80%
5)85%
6)90%
7)95%
8)95%+
B) Deadlift every 2 minutes x 10 (5 sets)
Increase load each set
1) 5 reps
2) 4 reps
3) 3 reps
4) 2 reps
5) 1 rep
C) Strict Pull-ups & Dips EMOM x 8
2-5 of each per minute
If 5 pull-ups & 5 dips are easy, add weight
or
2-4 Muscle-ups EMOM X 8
If 4 MU’s are easy, add weight or do strict MU’s.
