METCON

RX
2 Rounds for time:
20 Burpees
20 Hang squat snatches 45/30kg
10 Bar muscle ups
20 Overhead squats 45/30kg

Target: <16 min
Time cap: 20 min

Scaled
2 Rounds for time:
20 Burpees
20 Hang power snatches
10 Jumping bar muscle ups
20 Overhead squats

BARBELL

10 EMOM
Strength snatch pause
Snatch pull pause at knee 2s
Snatch pull pause at power 2s
Hang power snatch, pause at catch 2s

16 EMOM AHAP
Rx
1x Snatch pull
1x hang squat snatch
1x snatch balance

Scaled
1x snatch pull
1x hang power snatch(low catch)
1x ohs

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