A) 10 minute EMOM:
1 power snatch w/1 sec pause an inch off the ground
+ 1 overhead squat
+ 1 power snatch.
(135-155lb/95-105lb or medium heavy weight of choice)
*Reset after overhead squat, no touch and go. On first power snatch, pause should be just slightly off the ground and will ensure you are keeping a tight setup position and not rushing the first pull.
Rest 3-5 minutes
B) 10 minute alternating EMOM:
1) 10 alt. front rack lunges (135/95lb)
2) 10-12 lateral bar over burpees