CROSSFIT

Strength

Work to a Heavy Snatch

METCON

EMOM 12
Even – Burpees over Bar for full minute
Odd – 3 Power Snatch at 70% of Max Snatch Weight

Score is Heavy Snatch weight/ number of burpees

Goal for today is to reach triple extension on all of your snatches. Triple extension means that your ankles, knees, and hips have fully extended before dropping under the bar. See above for a glimpse of Sara Sigmundsdottir in the middle of a clean reaching triple extension.

You normally have rest built into the minute for an EMOM. Today is a bit different. All of your rest is based on how fast you snatch or how you strategize your snatches. The bar will heavy after all the burpees. Just take a deep breath and concentrate and you will be just fine.