• 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)

• Overhead Squat x 3 @3311 (Focus on technique not weight.  Keep tempo)

Skill:

• 42-30-18 KB Swing
• 21-15-9 Pull Up/Row

• 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)

• Back Squat x 3 @77-80%

B) 5 Sets: (EMOM)

• Hang Snatch + Snatch (work feet and technique, use this to warm up for WOD)

Skill:

• Squat Snatches, 95/65 (Do Not increase weight, go fast)
• Chest to Bar Pull Ups

• 10 Minutes Mobility

• Muscle Clean x 3
• Front Squat x 3
• Supine Row x 8-10

Strength:

A) 5 sets: (Every 2 Minutes)

• Front Squat x 2

Loads per set (by %): 60, 70, 80, 85, 90

B) 8 Sets: (Every 90 Seconds)

Split Jerk x 2  (Pause for 2 full seconds in the receiving position before recovering – take notes and make adjustments to your footwork and weight distribution)

Loads per set (by %): 60, 65, 70, 75, 80, 85, 85, 85

C) 3 Sets NFT: (Perform After WOD)

• GH Raises x 6-8 @ 3011
• Weighted Plank Holds x 60 seconds

Skill:

• 10 Strict Handstand Push Ups
• 20 Ring Dips
• 30 Chest to Bar Pull Ups

Rest 4 minutes, then:

B) AMRAP in 4 minutes:

• 5 Strict Handstand Push Ups
• 10 Ring Dips
• 15 Chest to Bar Pull Ups

• 10 Minutes Mobility