• High Hang Power Snatch x 3
• Hang Power Snatch (at knee) x 3
• Overhead Squat x 3
• Snatch x 3

Strength:

A) 5 Sets: (Every 2 Minutes)

• Power Snatch + 2 Overhead Squat

B) 3 Sets: (Optional after WOD)

• Single Arm DB Bent Over Row x 10ea.
• Wt. Dips x 6-8

Skill:

• Overhead Squat
• Push Ups
• Pull Ups

• 10 Minutes Mobility

• High Hang Power Snatch x 3
• Hang Power Snatch (at knee) x 3
• Overhead Squat x 3
• Snatch x 3

Strength:

A) 5 Sets: (Every 2 Minutes)

• Power Snatch + Snatch + Overhead Squat

B) 3 Sets: (Optional after WOD)

• Single Arm DB Bent Over Row x 10ea.
• Wt. Dips x 6-8

Skill:

• Overhead Squat 105/70
• Push Ups (12-24-36)
• Pull Ups

• Dynamic Warm Up

Strength:

A) 4 Sets: (EMOM)

• 2 Swing Out Hang High Pulls + Swing Out Hang Snatch @55% of 1 RM

*Goal to increase 5-10# each week.

B) 4 Sets: (EMOM)

• Power Clean x 3 @70% of 1RM Clean & Jerk

*Goal to increase at least 5-10# each week.

C) 4 Sets: (Every 2 Minutes)

• Front Squat x 3 @70% of 1 RM

*Goal to increase at least 5-10# each week.

Skill:

• Overhead Squat 135/95
• Strict Handstand Push Up
• Pull Ups

• Mobility