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