• Snatch Pull x 3
• Snatch High Pull x 3
• Muscle Snatch x 3
• Feet Transfer x 2″, 4″, 6″
• Drop Snatch x 3
• Heaving Snatch Balance x 3
• Sotts Press x 3
• Duck Walk x 5 Forward/Backward
• Overhead Squat x 3
• Hang Snatch x 3

Strength:

Skill:

• Handstand Progression

• 250/200m Row
• 10 Slam Ball
• 5 Burpee

*Partners will alternate complete Rds.

• 10 Minutes Mobility

• Snatch Pull x 3
• Snatch High Pull x 3
• Muscle Snatch x 3
• Feet Transfer x 2″, 4″, 6″
• Drop Snatch x 3
• Heaving Snatch Balance x 3
• Sotts Press x 3
• Duck Walk x 5 Forward/Backward
• Overhead Squat x 3
• Hang Snatch x 3

Strength:

4 Sets:(EMOM)

• Power Snatch + Overhead Squat + Squat Snatch

Skill:

• Handstand Walk Progession

Odd Rds Perform:

• 3 Power Snatch
• 3 Overhead Squat
• 3 Squat Snatch
• 20 Ft. Handstand Walk

Even Rds Perform:

• 3 Power Clean
• 3 Front Squat
• 3 Squat Cleans
• 20 Ft. Handstand Walk

• 10 Minutes Mobility

• Snatch Pull x 3
• Snatch High Pull x 3
• Muscle Snatch x 3
• Feet Transfer x 2″, 4″, 6″
• Drop Snatch x 3
• Heaving Snatch Balance x 3
• Sotts Press x 3
• Duck Walk x 5 Forward/Backward
• Overhead Squat x 3
• Hang Snatch x 3

Strength:

A) 6 Sets: (Every 3 Minutes)

Back Squat

• Set 1 – 5 reps @ 70-75%
• Set 2 – 3 reps @ 80-85%
• Set 3 – 1 rep @ 90-95%
• Sets 4-6 – 2 reps @ 90%

Skill:

• Odd Minutes – Row 250/200 Meters
• Even Minutes – Gymnastics Movement of your choice (e.g., Toes to Bar x 10 reps, HSPUs x 10 reps, Muscle-Ups x 5 reps, etc…)