• High Hang Muscle Snatch
• High Hang Power Snatch
• High Hang Snatch (Hold in Bottom for 10 Seconds)
• Overhead Squat
• Hang Muscle Snatch (Mid Thigh)
• Hang Power Snatch (Mid Thigh)
• Hang Snatch (Hold in Bottom for 10 Seconds)
• Overhead Squat

Strength:

7 Sets: (EMOM)

• Hang Power Snatch + Overhead Squat

Skill:

• 4 Burpee over Box Jumps 24/20
• 4 DB/KB Thrusters 55/35

Rest 3 Minutes:

B) AMRAP in 3 Minutes:

• 10yrd Shuttle Runs

Rest 5 Minutes:

C) AMRAP in 3 Minutes:

• 4 Burpee Over Box Jumps 24/20
• 4 DB/KB Thrusters

Rest 3 Minutes:

D) AMRAP in 3 Minutes:

• 10yrd Shuttle Runs

• 10 Minutes Mobility

• High Hang Muscle Snatch
• High Hang Power Snatch
• High Hang Snatch (Hold in Bottom for 10 Seconds)
• Overhead Squat
• Hang Muscle Snatch (Mid Thigh)
• Hang Power Snatch (Mid Thigh)
• Hang Snatch (Hold in Bottom for 10 Seconds)
• Overhead Squat

Strength:

7 Sets: (EMOM)

• Hang Snatch (Mid Thigh) x 1

*Build over coarse of 7 Sets, but let speed and mechanics be the focus.  If both are not perfect don’t increase load.

Skill:

• 4 Burpee over Box Jumps 24/20
• 4 DB/KB Thrusters 55/35

Rest 3 Minutes:

B) AMRAP in 3 Minutes:

• 10yrd Shuttle Runs

Rest 5 Minutes:

C) AMRAP in 3 Minutes:

• 4 Burpee Over Box Jumps 24/20
• 4 DB/KB Thrusters

Rest 3 Minutes:

D) AMRAP in 3 Minutes:

• 10yrd Shuttle Runs

2 Sets:

• Sotts Press x 5
• Handstand Walk x 10-15 yrds
• L-Sit x 30 seconds

Strength:

A) 7 Sets: (EMOM)

• Hang Snatch (Mid thigh) x 1

*Build over coarse of 7 Sets, but let speed and mechanics be the focus.  If both are not perfect don’t increase load.

B) 2 Set: (Every 2:30)

• Front Squat x 10

Skill:

• 4 Burpee over Box Jumps 24/20
• 4 DB/KB Thrusters 55/35

Rest 3 Minutes:

B) AMRAP in 3 Minutes:

• 10yrd Shuttle Runs

Rest 5 Minutes:

C) AMRAP in 3 Minutes:

• 4 Burpee Over Box Jumps 24/20
• 4 DB/KB Thrusters

Rest 3 Minutes:

D) AMRAP in 3 Minutes:

• 10yrd Shuttle Runs

• 10 Minutes Mobility