Warm up

3 rounds:

5 single arm KB upright rows per side

5 yoga pushups

1 wall walk

10 single leg single unders per leg

Skills – pistols

Cross-over jump rope or double under cross-overs

Endurance

3 rounds for time:

600m/480m row

40 ft. per side single DB Farmer’s carry 50/35 lbs

20 single DB box step overs 50/35 lbs

500m/400m ski

25 handstand pushups

5 wall walks

Time cap: 32 min

Olympic lifting

Warm Up: Activation

1 Round

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

5/leg Worlds Greatest Stretch

5/arm Squat Hold and Reach

5 Empty Bar Good Mornings

5 Behind the Neck Snatch Grip Push Press

5 Overhead Squats with pause in bottom

5 Pressing Snatch Balance

5 Snatch Balances

5 Snatch Drops

Movement Specific Prep

3 Reps at Each:

Tall Position

Tall Snatch High Pulls

Tall Muscle Snatch

Tall Power Snatch

Tall Squat Snatch

Power Position

Snatch High Pulls

ScareCrow Snatch

Power Snatch

Hang Above Knee

Snatch High Pulls

Scare Crows

Power Snatch

Mid-Shin

Slow Pull to Pockets into High Pull

Power Snatch

Snatch Complex

2 Sets

3 Tall Snatches (Light and Fast)

2 Sets

2 Hang Squat Snatches + 2 Floating Squat Snatches @ 30-40% 1RM

Snatch 1RM

EMOM for 8 Mins

1 rep @ 50%

1 rep @ 60%

1 rep @ 70%

1 rep @ 80%

1 rep @ 90%

1 rep @ 101%

1 rep @ 101%+

– 3 Min Rest –

EMOM for 7 Mins

2 Snatches @ 75% of Todays 1RM

Conditioning

REPEAT FROM 11/29/2023

For Time

21-15-9

Toes-To-Bar

Hang Power Snatches

*Cap 8mins

RX: 115/75

Int: 95/65

Scaled: 75/45