4-29

EMOM 9
Min: 1,2,&3 – 2 snatch @60%
Min 4,5,&6 – 2 snatch @ 65%
Min 7,8,&9 – 2 snatch @ 70%
*bike or row at a casual pace the remainder of each minute.

WOD
4 rounds
3 box jumps (high)
10 hand release push-up
10 jumping squats (add loading if you want)
10 barbell rows
10 V-ups
20 calorie row

Focus on explosive power, speed in the exercise but not necessarily in your overall time of the workout.