Warm up

3 rounds

3 wall walks

5 burpees

10 alternating DB snatches

Endurance

30 min alternating EMOM (5 rounds):

10/8 cal ski

10 single DB devil presses 50/35 lbs

5 shuttle runs

10 KB snatches 20/12 kg

5 wall walks

2 KB Turkish getups per side 20/12 kg

** 1 shuttle run = 25 ft. out AND back

Olympic lifting

Warm Up

1 Round

30 sec/arm single arm plank

10/letter Prone Plate Y-T-Ws (5lbs/2.5lbs)

5/leg Worlds Greatest Stretch

5/arm Squat Hold and Reach

Barbell Prep

1 Overhead Squat Pause

Position 1 – Power Position

3 Snatch Grip Shrugs

3 Snatch High Pulls

3 ScareCrow Snatch

3 Power Snatch

1 Overhead Squat Pause

Position 2 – Hang Above Knee

3 Snatch High Pulls

3 ScareCrow Snatch

3 Power Snatch

1 Overhead Squat Pause

Position 3 – Mid-Shin

3 Slow Pull to Pockets into High Pull

3 Power Snatch

3 Power Snatch

1 Overhead Squat Pause

Snatch Complex

Work up to Heavy for the Day (NO Touch N Go)

Every 90 seconds for 12 minutes (8 Sets) – Start around 50-60% of 1RM Snatch

1 Slow Pull to Pockets into Power Snatch

+ 1 Floating Power Snatch

+ 1 Hang Squat Snatch (Above Knee)

Skill Accessories

Every 90 seconds for 5 Sets

2 reps of 3 Position Pause Snatch High Pull + 2 Hang Snatch High Pulls @ 70% of 1RM Snatch

2 reps of 3 Position Pause Snatch High Pull + 2 Hang Snatch High Pulls @ 70% of 1RM Snatch

2 reps of 3 Position Pause Snatch High Pull + 2 Hang Snatch High Pulls @ 70% of 1RM Snatch

2 reps of 3 Position Pause Snatch High Pull + 2 Hang Snatch High Pulls @ 70% of 1RM Snatch

2 reps of 3 Position Pause Snatch High Pull + 2 Hang Snatch High Pulls @ 70% of 1RM Snatch

Pause – 2 inch Off Ground, at Knee, at Mid-thigh

Hang  – Bar just below knee

Conditioning

For Time & Weight – With a 13 min Running Clock

Buy in: 100 Double Unders Jump Ropes

3-6-9-12-9-6-3

Power Snatch

Burpees over bar

With Time Left find a 3 Rep Max Touch-n-Go Snatch

Rx: 95/65 lbs

Int: 75/55 lbs