• Dynamic Warm Up

Strength:

6 Sets: (Every 90 Seconds)

• Hang Power Snatch (Mid Thigh) + Hang Power Snatch (Just Below Knee) + Power Snatch (Floor)

Skill:

• Double Unders

AMRAP in 10 Minutes

• 9 Pull Up
• 9 Overhead Squat

AMRAP in 2 Minutes:

• Double Unders

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

6 Sets: (Every 90 Seconds)

• Hang Snatch (Mid Thigh) + Hang Snatch (Just Below Knee) + Snatch (Floor)

Skill:

• Double Unders

AMRAP in 10 Minutes

• 9 Pull Up
• 9 Overhead Squat 115/85

AMRAP in 2 Minutes:

• Double Unders

• 10 Minutes Mobility

• Muscle-Up x 3-7 reps
• Nose-to-Wall Handstand Hold x 60-90 seconds
• Strict Toes to Bar x 8-10 reps

Strength:

A) 4 Sets:(Every 2 Minutes)

• Snatch Balance x 3 reps @ 70-80% of 1-RM Snatch (pause for 1-2 seconds in receiving/bottom position)

B) 6 Sets: (Every 2 Minutes)

• Halting Clean Deadlift + Hang Clean

*Pull barbell from floor to just above the knee and pause for 1-2 seconds – you should feel weight distributed through mid and rear foot, tension through your hamstings, and lats should actively pull the barbell into your thighs, then stand tall, then clean from the high hang position.

Skill:

• 15-12-9 Wt. Anchored Sit Up
• 21-15-9 Toe to Ring