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

Skill:

• 600-1000m Run
• 40-75 Push Ups
• 10 Snatches

• 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 – Hang Snatch x 1
• Interval 3 – Snatch x 1

*Perform All Movements at 75-80% of 1 RM Snatch

B) 3 Sets:(Perform After WOD)

• Wt. Hip Extension x 10 @ 2013
• Rest as needed
• Single-Arm DB Row x 10 each @ 2111
• Rest as needed
• Weighted Plank x 45-60 seconds
• Rest as needed

Skill:

• 1000m Run
• 100 Push Ups
• 10 Squat Snatch 135/95

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 8 Sets Each: (EMOM Alternate Movements)

• Minute 1 – Hang Snatch x 1
• Minute 2 – Snatch x 1

Perform both movements at 85-90% of your 1-RM Snatch.

B) 6 Sets: (Every 2 Minutes)

• Strict Press x 2 @ 93-98%

C) 3 Sets:(Perform After WOD)

• Wt. Hip Extension x 10 @ 2013
• Rest as needed
• Single-Arm DB Row x 10 each @ 2111
• Rest as needed
• Weighted Plank x 45-60 seconds
• Rest as needed

Skill:

• 1000m Run
• 100 Hand Release Push Ups
• 10 Squat Snatch 155/105

• 10 Minutes Mobility