Warm up

2 round (6min to complete)

10 scorpions

10 prone int/ext rotation w/ weight

10 tipi HSPU

10 Mt. Climbers

10 squat jumps

Barbell

7 reps each

•snatch high pull

•muscle snatch

•power snatch

EMOM × 20:00

Minute 1: 16/13 Ski ERG

Minute 2: 12 Handstand Push-Ups (strict or kipping)

Minute 3: 8 Box Jump Overs (30/24)

Minute 4: 4 Snatch (155/105)

NOTES: Todays EMOM is going to test your shoulder stamina. The goal on the Ski ERG is to complete it in 50 seconds or less to transition to the wall for the Handstand Push-Ups to start on time. Choose a number of reps that allows you to complete the work in 1-2 sets. Although only 8 box jump overs, they are at a much higher height than what is normally prescribed so expect to feel a little gassed coming off the 8th rep going into the snatches. The weight on the snatches is a weight that should be able to be completed touch and go if needed, but single are okay.