• 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)
• 3 Overhead Squat

Strength:

6 Sets: (EMOM)

• High Hang Snatch + 2 Overhead Squats

Skill:

• 6 Wall Walk
• 20 Overhead Squat
• 400-600m Run
• 4 Wall Walk
• 15 Overhead Squat
• 300-400m Run
• 2 Wall Walk
• 10 Overhead Squat
• 100-200m Run

• 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)
• 3 Overhead Squat

Strength:

6 Sets: (EMOM)

• High Hang Snatch + 2 Overhead Squats @70-75% of 1 RM Snatch

Skill:

• 10 Wall Walk
• 20 Overhead Squat 115/80
• 600m Run
• 8 Wall Walk
• 15 Overhead Squat 135/95
• 400m Run
• 6 Wall Walk
• 10 Overhead Squat 155/105
• 200m Run

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 3 Sets: (Every 90 Seconds)

• Snatch x 1 (Work build up to 90% of 1 RM, performing reps EMOM.  Once you reach 90% perform 3 singles every 90 Seconds)

B) 1 Set:

• Front Squat x 6 @ 78-83% of 1 RM (Build up to this single set, and yes only perform this 1 set)

C) 2 Sets:

• Muscle Ups @ 70% of Max Unbroken set.  (If you max is 15 UB reps, perform 3 sets of 10)

Skill:

• 10 Wall Walk
• 20 Overhead Squat 135/95
• 600m Run
• 8 Wall Walk
• 15 Overhead Squat 165/115
• 400m Run
• 6 Wall Walk
• 10 Overhead Squat 195/135
• 200m Run

• 10 Minutes Mobility