Part A:
Snatch:
Build up to heavy complex of:
1 hang power snatch
1 power snatch
1 overhead squat
Then 8EMOM
Do 1 complex EMOM
Part B:
16 min EMOM
Min 1- 15/10/8 cal assault
Min 2- 15m heavy backwards sled drag
Min 3- 3 Sit throughs (Black- add dip and push-up)
Min 4- 5 high seated box jumps