• 4 Position Stop Snatch Pull + High Pull
• High Hang Power Snatch
• Overhead Squat
• Snatch Balance
• Snatch

Strength:

6 sets Each: (EMOM)

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

Skill:

• 30 Bar Facing Burpee
• 20 Power Snatch
• 10 Burpee Pull Up

• 10 Minutes Mobility

2 Sets:

• 4 Position Stop Snatch Pull + High Pull
• High Hang Power Snatch
• Overhead Squat
• Snatch Balance
• Snatch

Strength:

6 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.

Skill:

• 50 Bar Facing Burpee
• 30 Power Snatch 135/95
• 10 Muscle Ups

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 10 Sets: (Sets 1-6 Every 90 Seconds, Sets 7-10 Every 2 Minutes)

Snatch x 1

• Sets 1-2 – 65-75%
• Sets 3-4 – 80-85%
• Sets 5-6 – 85-90%
• Sets 7-8 – 90-95%
• Sets 9-10 – 95-105%

B1) 8 Sets: (EMOM)

• Strict Shoulder Press x 1

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest 2 minutes before starting…

B2) 3 Sets: (Every 2 minutes) for 6 minutes (3 sets)

• Shoulder Press x 1 @ 101-105%

C) 3 Sets: (Perform After WOD)

• Single-Arm DB Row x 10 each @ 2111 (move up in weight from last week)
• Rest as needed
• Strict Toes to Bar x 8-10 @ 3110
• Rest as needed

Skill:

• 50 Bar Facing Burpee
• 30 Power Snatch 135/95
• 10 Muscle Ups

• 10 Minutes Mobility