12 min Alternating EMOM

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Strength

Every 2 for 10 min (5 sets)

Build to a Heavy Halting Snatch Deadlift

(finish in power position shoulders over bar not fully extended 2 second hold at the top)

Conditioning

12 min Alternating EMOM


Min 1 Suitcase Deadlift x5 per side 2020 Tempo


Min 2 Rope Climb x 2  or 5 weighted Pull-ups


F: 3 Rope Pulls or 9 Ring Rows


Min 3 1 Arm DB Push Press 5 per side (start with non dominant arm)