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