EMOM for 10 minutes alternating.
Odd minute: 5 Strict Tempo Pull-Ups: Start with 1 second chin above the bar hold followed by 5 second negative descent and explode back up to top. Aim for as little rest as possible between reps. Athletes may use a box to get up the pull-up bar and jump to hold and then descent.
Even minute: 5 tempo tricep push-ups (50×1)
15-10-6 reps of:
Power Snatch (95/65)
Bar Muscle-Ups/Chest-To-Bar Pull-Ups**
** scale: jumping chest-to-bar pull-ups
15 minute time cap
Finisher: Core (coach’s choice)