• 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:

• Prone Isometric YTW Hold x 20-30 Seconds each
• Supinated Grip Bent Over Barbell Row x 10-12
• Banded Good Mornings x 12-15
• Bottoms Ups KB OH Carry x 20 yards each

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:

• Prone Isometric YTW Hold x 20-30 Seconds each
• Supinated Grip Bent Over Barbell Row x 10-12
• Banded Good Mornings x 12-15
• Bottoms Ups KB OH Carry x 20 yards each

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) 7 Sets:

• Halting Power Snatch x 1 (Heavy)

*Pause just below the knee

B) 5 Sets:

• Shoulder to Overhead x 4

Perform After WOD

C) 3 Sets:

• Prone Isometric YTW Hold x 20-30 Seconds each
• Supinated Grip Bent Over Barbell Row x 6-8
• Bottoms Ups KB OH Carry x 20 yards each

Skill:

• 15 KB Swings 55/35
• 75 Double Unders
• 9 Ring Muscle Ups

• Mobility