• 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
• Duck Walk x 5 Forward/Backward
• Overhead Squat x 3
• High Hang Snatch x 3

Strength:

10 Sets: (EMOM)

• High Hang Power Snatch (Pockets) + Hang Power Snatch (Mid Thigh) + Hang Power Snatch (Just Below the Knee)

Skill:

• 21 KB Swing
• 15 Goblet Squat
• 9 Pull Up

• 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
• Duck Walk x 5 Forward/Backward
• Overhead Squat x 3
• High Hang Snatch x 3

Strength:

A) 7 Sets: (Every 90 Seconds)

• Front Squat x 3

B) 6 Sets: (EMOM)

• Hang Power Snatch (Mid Thigh) + Power Snatch (Build over the coarse of the 7 Sets.  NOT MAXIMAL, focus on good mechanics and technique.  If technique is not perfect do not increase load)

Skill:

For time:

• 8 Deadlifts 155/115
• 7 Power Clean 155/115
• 6 Power Snatch 155/115
• 8 Pull Ups
• 7 Chest to Bar Pull Ups
• 6 Bar Muscle Up
• 6 Deadlifts
• 5 Power Clean
• 4 Power Snatch
• 6 Pull Ups
• 5 Chest to Bar Pull Ups
• 4 Bar Muscle Up
• 4 Deadlifts
• 3 Power Clean
• 2 Power Snatch
• 4 Pull Ups
• 3 Chest to Bar Pull Ups
• 2 Bar Muscle Up

• 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
• Duck Walk x 5 Forward/Backward
• Overhead Squat x 3
• High Hang Snatch x 3

Strength:

15 Sets: (EMOM)

Hang Snatch + Snatch

*Loads: 50, 55, 60, 65, 70, 70, 75, 75, 80, 80, 85, 85, 90, 90, 90 (Use these % as a guideline. If weight and technique are not feeling good dial back the load and focus on technique)

B) 4 Sets: (Every 2 Minutes)

• 4-Stop Halting Snatch Deadlift (Just below knee, above knee, mid thigh pockets) x 1

Skill:

For time:

• 8 Deadlifts 155/115
• 7 Power Clean 155/115
• 6 Power Snatch 155/115
• 8 Pull Ups
• 7 Chest to Bar Pull Ups
• 6 Bar Muscle Up
• 6 Deadlifts
• 5 Power Clean
• 4 Power Snatch
• 6 Pull Ups
• 5 Chest to Bar Pull Ups
• 4 Bar Muscle Up
• 4 Deadlifts
• 3 Power Clean
• 2 Power Snatch
• 4 Pull Ups
• 3 Chest to Bar Pull Ups
• 2 Bar Muscle Up

• 10 Minutes Mobility