Part 1:


4 Deadlifts 

8 Box Jumps

*Athletes choose weight and height

*Stay under 70%

Part 2:

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.