1. Snatch pull EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight Pause for 3 seconds at each position then jump and shrug Pos. 1 – just below knees, work for vertical shins and back in full extension Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot 2. 7 Rounds of: In 2 mins complete: 200m Run 7 Deads, 275/185 Max reps of Double unders in the remaining time Rest 1 minute between rounds, score is total number of DU