2 Sets:

• 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 – Overhead Squat x 1
• Interval 2 – Snatch Balance x 1
• Interval 3 – High Hang Snatch x 1

Skill:

• 2 Hand Release Push Ups
• 2 Overhead Reverse Lunges 45/35
• 4 Hand Release Push Ups
• 4 Overhead Reverse Lunges
• 6 Hand Release Push Ups
• 6 Overhead Reverse Lunges
• 8 Hand Release Push Up
• 8 Overhead Reverse Lunges
• …and so on, up the ladder by two reps each round.

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

*Perform All Movements at 70-75% of 1 RM Snatch

B) 3 Sets:(Perform After WOD)

• Partner Assisted Negative Hamstring Curl x 8 @ 6021
• Rest as needed
• Single-Arm DB Row x 8 ea @ 2111
• Rest as needed
• Strict Toes to Bar x 8 @ 3110
• Rest as needed

Skill:

• 2 Hand Release Push Ups
• 2 Overhead Reverse Lunges 115/75
• 4 Hand Release Push Ups
• 4 Overhead Reverse Lunges
• 6 Hand Release Push Ups
• 6 Overhead Reverse Lunges
• 8 Hand Release Push Up
• 8 Overhead Reverse Lunges
• …and so on, up the ladder by two reps each round.

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 7 sets Each: (EMOM)

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

*Perform all movements at 80-85% of your 1-RM Snatch.

B) 6 sets: (Every 2 Minutes)

Shoulder Press x 3 @ 88-92%

C) 3 Sets:(Perform After WOD)

• GH Raises x 8 @ 3011
• Rest as needed
• Single-Arm DB Row x 8 ea @ 2111
• Rest as needed
• Strict Toes to Bar x 8 @ 3110
• Rest as needed

Skill:

• 2 Ring Dips w/Pause @ 1112 (stick to the tempo, pause one second in the bottom position, and two full seconds at full elbow extension)
• 2 Overhead Reverse Lunges 155/105
• 4 Ring Dips w/Pause @ 1112
• 4 Overhead Reverse Lunges 155/105
• 6 Ring Dips w/Pause @ 1112
• 6 Overhead Reverse Lunges 155/105
• 8 Ring Dips w/Pause @ 1112
• 8 Overhead Reverse Lunges 155/105
• …and so on, up the ladder by two reps each round.

*Don’t cheat the dips just to get more rounds. Stay strict to the tempo.

• 10 Minutes Mobility