3 Sets:

• 4 Position Stop Snatch Pull + High Pull
• High Hang Power Snatch
• Overhead Squat
• Snatch Balance
• Snatch

Strength:

8 Sets Each: (EMOM Alternate Movements)

• Interval 1 – Overhead Squat x 1
• Interval 2 – Snatch Balance x 1
• Interval 3 – High Hang Snatch x 1

Skill:

• Overhead Squat
• KB Swing

• 10 Minutes Mobility

• 4 Position Stop Snatch Pull + High Pull
• High Hang Power Snatch
• Overhead Squat
• Snatch Balance
• Snatch

Strength:

A) 8 Sets Each: (EMOM Alternate Movements)

• Interval 1 – Snatch Balance x 1
• Interval 2 – High Hang Snatch x 1
• Interval 3 – Snatch x 1

B) 3 Sets:(Optional After WOD)

• Wt. Hip Ext x 8-10 @ 2013
• Rest as needed
• Single-Arm DB Row x 10 each @ 2111
• Rest as needed
• Weighted Plank x 45 seconds
• Rest as needed

Skill:

• Overhead Squat 115/75
• KB Swing 55/35

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 8 Sets Each: (Every 45 Seconds Alternate Movements)

• Interval 1 (45s) – Snatch Balance x 1
• Interval 2 (90s) – Hang Snatch x 1
• Interval 3 (135s) – Snatch x 1

Perform all movements at 75-80% of your 1-RM Snatch.

B) 6 Sets: (Every 2 Minutes)

• Strict Shoulder Press x 4 @ 85-90%

C) 3 Sets:(Perform After WOD)

• Wt. Hip Ext x 8-10 @ 2013
• Rest as needed
• Single-Arm DB Row x 10 each @ 2111
• Rest as needed
• Weighted Plank x 45 seconds
• Rest as needed

Skill:

• 3 Muscle Ups
• 6 Ring Dips
• 12 KB Swing 70/55

• 10 Minutes Mobility