Snatch EMOM
Warm Up
2 rounds
45 sec Row/Bike/Ski or 200m Run @Easy
5M/5M Single arm OH
5/5 Single Arm Bent Over Row
Mobility
Quadruped rear shoulder stretch
30 sec/side
Snatch Prep
Work up to woking weight
Strength
Snatch
EMOM 15 min
Min 1: 2 Snatch @ 80+%
Min 2: Max Cal Row
Min 3: Rest
Scaling options
BB Weight
Workout
RX
“JT’
21-15-9
Hspu
Ring dips
Push-ups
Score: Time
TC: 12 min
RX+
Strict JT
SC
21-15-9
HSPU*
Toe Assisted Ring dips
Push-ups
*Reduced ROM or Piked on box
Fit
Press @ moderate
Bench Dips
Hand Elevated Push-Ups
Accessory
15-30 Turkish Get-ups
3 rounds not for time
10 Body saw 50’/arm
Single arm farmer Carry @Heavy
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