• Snatch Pull x 3
• Snatch High Pull x 3
• Muscle Snatch x 3
• Feet Transfer x 2″, 4″, 6″
• Drop Snatch x 3
• Heaving Snatch Balance x 3
• Sotts Press x 3
• Overhead Squat x 3
• Hang Snatch x 3

Strength:

15 Sets:(EMOM)

• Power Snatch

• Minutes 1-4=3 Reps
• Minutes 5-8=2 Reps
• Minutes 9-15=1 Rep

Skill:

• 50 Box Jumps 30/24 (EMOM Perform 7 Knee to Elbow)

• 10 Minutes Mobility

• Snatch Pull x 3
• Snatch High Pull x 3
• Muscle Snatch x 3
• Feet Transfer x 2″, 4″, 6″
• Drop Snatch x 3
• Heaving Snatch Balance x 3
• Sotts Press x 3
• Overhead Squat x 3
• Hang Snatch x 3

Strength:

15 Sets:(EMOM)

• Snatch

• Minutes 1-4=3 Reps
• Minutes 5-8=2 Reps
• Minutes 9-15=1 Rep

Skill:

• 50 Box Jumps 30/24 (EMOM Perform 7 Toe to Bar)

• 10 Minutes Mobility

• Snatch Pull x 3
• Snatch High Pull x 3
• Muscle Snatch x 3
• Feet Transfer x 2″, 4″, 6″
• Drop Snatch x 3
• Heaving Snatch Balance x 3
• Sotts Press x 3
• Overhead Squat x 3
• Hang Snatch x 3

Strength:

A) 10 Sets:(EMOM)

• Hang Snatch + Snatch (Hang snatch from just above the knee – all sets should be performed between 75-85% of 1-RM snatch)

B) 3 Sets:

• Snatch Deadlift x 3 reps @ 110% of 1-RM Snatch
• Rest 45 seconds
• Strict Handstand Push-Ups x 10-15 reps (if 15 reps is easy, use a deficit, and build it as high as necessary to make the rep range challenging for you)
• Rest 45 seconds

C) 8 Sets: (Every 2 Minutes)

Back Squat

• Set 1 – 5 reps @ 70-75%
• Set 2 – 3 reps @ 80-85%
• Set 3 – 1 rep @ 90-95%
• Sets 4-8 – 3 reps @ 85%

Skill:

A) Easy 1-Mile Warm-Up Run

B) 5 Sets:

• Run 400 Meters @ 85-90%
• Rest 3 minutes