EMOM 10 minutes
1 rep Power Snatch, with a 3 second pause at the knee. Start at 70% and work up each minute.
Work up to a 10 rep max Back Squat. Warm up to a heavy set of 5, rest a couple minutes and then use that weight for a set of 10.
Lower Body Imbalance Work
3 x 10 left leg / 10 right leg walking lunge with a pair of heavy KB or DB’s.
3 x 10 left / 10 right single leg dead lift with a pair of heavy KB or DB’s. Do not add weight until you can do 10 unbroken single leg dead lifts without loosing your balance.
4 rounds of…
With a 90 Second clock
5 touch and go power snatch (at 63% of your last weight on the EMOM)
7 Box Jumps (max height of 30/24)
With remaining time Max Cal on the Assault Bike!
Rest 4 minutes between rounds, goal is full recovery each round. This will allow for maximum effort each round!