8 Box Jumps
*Athletes choose weight and height
*Stay under 70%
8 Minute Rep Ladder (Increasing by 4s)
Alternating Front Rack Lunges (95/65)
Hang KB Snatch (53/35)
*4 KB Snatches done as 2L/2R. 8 KB Snatches done 4L/4R…etc
Try to choose 1 or 2 weights to work with in Part 1, as this EMOM will feel more like a retcon. Go heavy, though. Part 2 is all about understanding where and when to take a step back to breathe. These movements both require a lot of core control, so make sure your breathing stays in check.