C.O.R.E.
Warm-up
A. 800m Run, 1600m Row, or 2400m Bike
B. Stretch
Skill
EMOM x 12 minutes
Use at least 50% of 1RM Snatch (add weight as long as for stays consistent)
A. Minutes 1-4
3 Snatch Grip DL to above knee (pause)
B. Minutes 5-8
3 Snatch Grip DL to pocket (pause)
C. Minutes 9-12
3 Snatch Grip High Pulls
Weightlifting
Power Snatch (10×1)
focus on technique and form
Metcon
Metcon (AMRAP – Reps)
Death by barbell:
EMOM (as long as possible)
2 power cleans (135/95)
2 front squat
2 push jerks