• High Hang muscle snatch (no re-bend of the knees)
• High Hang power snatch
• High Hang full snatch (hold rock solid bottom position for 10 seconds)
• Hang above the knee muscle snatch
• Hang above the knee power snatch
• Hang above the knee full snatch (hold rock solid bottom position for 10 seconds)
• Hang below the knee muscle snatch
• Hang below the knee power snatch
• Hang below the knee full snatch (hold rock solid bottom position for 10 seconds)

Strength:

8 Sets: (EMOM)

• Power Snatch x 1

Skill:

• 6 KB Swings
• 20 Double Unders

Rest 3 Minutes:

B) AMRAP in 4 Minutes:

• 9 KB Swings
• 20 Double Unders

Rest 3 Minutes

C) AMRAP in 5 Minutes:

• 12 KB Swings
• 20 Double Unders

• 10 Minutes Mobility

• High Hang muscle snatch (no re-bend of the knees)
• High Hang power snatch
• High Hang full snatch (hold rock solid bottom position for 10 seconds)
• Hang above the knee muscle snatch
• Hang above the knee power snatch
• Hang above the knee full snatch (hold rock solid bottom position for 10 seconds)
• Hang below the knee muscle snatch
• Hang below the knee power snatch
• Hang below the knee full snatch (hold rock solid bottom position for 10 seconds)

Strength:

A1) 8 Sets: (EMOM)

• Power Snatch x 1

A2) 5 Sets: (EMOM)

• Hang Snatch Pull from Just Below the Knee x 2

Skill:

• 3 Power Snatch 135/95
• 20 Double Unders

Rest 3 Minutes:

B) AMRAP in 4 Minutes:

• 4 Power Snatch 115/80
• 20 Double Unders

Rest 3 Minutes

C) AMRAP in 5 Minutes:

• 5 Power Snatch 95/65
• 20 Double Unders

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 6 Sets: (Every 90 Seconds)

• Front Squat x 1

Loads per set by % of your 1-RM CLEAN – 75, 85, 90, 95, 95+, 95+

B1) 8 Sets: (EMOM)

• Power Snatch x 1

B2) 5 Sets: (EMOM)

• Hang Snatch Pull from Just Below the Knee x 2

Skill:

• 3 Power Snatch 135/95
• 20 Double Unders

Rest 3 Minutes:

B) AMRAP in 4 Minutes:

• 4 Power Snatch 115/80
• 20 Double Unders

Rest 3 Minutes

C) AMRAP in 5 Minutes:

• 5 Power Snatch 95/65
• 20 Double Unders

• 10 Minutes Mobility