A) Every 90 seconds for 8 sets:
2 touch and go power snatches
*Build to a heavy technical double over the 8 sets
B) 4 sets for total time:
20 lateral hops over bar
16 unbroken deadlift (115/75lb)
12 lateral hops over bar
8 unbroken hang power snatch (115/75lb)
4 lateral hops over bar
*Rest 1 minute after each round
**12 minute time cap
C) 9 minute alt. lower body accessory EMOM:
1) 5/side goblet front foot elevated split squats (foot on 25lb or 45lb plate) (tempo slow down, fast up)
2) 8-10 goblet Kang squats
3) 12-16 glute bridge marches
