• High Hang Snatch Pull x 3
• High Hang Snatch High Pull x 3
• High Hang Muscle Snatch x 3
• High Hang Power Snatch x 3
• Overhead Squat x 3
• 3 Pos. Pause Snatch x 3 (Knee, mid thigh, pockets)

Strength:

A) 4 Sets: (EMOM)

• High Hang Snatch x 1

B) 4 Sets: (EMOM)

• Just Below the Knee Hang Snatch x 1

C) 4 Sets: (EMOM)

• Snatch x 1

D) 3 Sets:

• Incline Tempo Y Raise x 8 (1 Second up, 2 second hold, 2 Second down, 1 second pause)
• Single arm bent over DB Row x 15 ea.
• Hip Extension x 6-8 with a 5 second hold at top between each rep

Skill:

• Mobility

• High Hang Snatch Pull x 3
• High Hang Snatch High Pull x 3
• High Hang Muscle Snatch x 3
• High Hang Power Snatch x 3
• Overhead Squat x 3
• 3 Pos. Pause Snatch x 3 (Knee, mid thigh, pockets)

Strength:

A) 4 Sets: (EMOM)

• High Hang Snatch x 1

B) 4 Sets: (EMOM)

• Just Below the Knee Hang Snatch x 1

C) 4 Sets: (EMOM)

• Snatch x 1

D) 3 Sets:

• Incline Tempo Y Raise x 8 (1 Second up, 2 second hold, 2 Second down, 1 second pause)
• Single arm bent over DB Row x 15 ea.
• Hip Extension x 6-8 with a 5 second hold at top between each rep

Skill:

• Mobility

• High Hang Snatch Pull x 3
• High Hang Snatch High Pull x 3
• High Hang Muscle Snatch x 3
• High Hang Power Snatch x 3
• Overhead Squat x 3
• 3 Pos. Pause Snatch x 3 (Knee, mid thigh, pockets)

Strength:

Perform After WOD

10 min for quality:

• 10 lateral box step ups, as high as capable
• 30 second handstand hold, freestanding if possible.

Skill:

6 Sets:

• 6 TnG Snatch 135/95
• 50m Sled Sprint

Rest 2 Minutes

• 6 TnG Cleans 135/95
• 50m Slad Sprint

Rest 4 Minutes
*Barbell should be performed (AFAP), sled should be a weight you can move quickly, fast turn over

Option 2

2 Sets For Total Time:

• 80/65 cal bike or 60/45 Calorie Row
• 20 Squat Snatch 55% of 1rm snatch
• Rest 1:1 (work:rest)

*Then repeat in REVERSE ORDER. Score is total time! Including rest.

• Mobility