8/6 Calorie Row
8 Chest to bar pull-Ups
EMOM x 10:00
1 “SloMo” Power Snatch @ 4X2X2*
*How to read the “SloMo” Tempo Prescription.
If the tempo for the “SloMo” Lift was written as 4X2X2, here’s how we would perform the lift:
4 – indicates a 4 second pull from the ground to the power position
X – indicates the lift (Snatch/Clean) happening. This is the explosive part of the lift.
2 – indicates a 2 second hold in the receiving/catch position of the lift (Snatch/Clean)
X – indicates standing up out of the receiving/catch position of the lift
2 – indicates a 2 second hold at the finishing position of the lift, locked out, standing tall.
15 Power Snatch (135/95)
30 Burpees Over Bar
15 Power Snatch