Warm up

5 min AMRAP, with a steady pace:

4 yoga pushups

8 burpees

6 per arm single arm KBS

6 per arm KB windmills

Endurance

5 rounds for time:

400m run

20 single KB clean and jerks 24/16 kg

16 single KB overhead lunge steps 24/16 kg

12 ring dips

Time cap: 35 min

Olympic lifting

Warm Up: Activation 

1 Rounds

10 Boot Strappers 

5/leg Worlds Greatest Stretch 

10/leg Single Leg Glute Bridge 

10/touch A-Frame Toe-Touches

Barbell Prep

Empty Barbell or PVC Pipe

1 Pause Overhead Squat 

3 Tall Power Snatch

3 Power Position Power Snatch

3 Hang (Top of Knee) Power Snatch

1 Pause Overhead Squat 

3 Tall Squat Snatchs

3 Power Position Squat Snatch

3 Hang (Top of Knee) Squat Snatch

1 Pause Overhead Squat 

Add weight then 2x through the following 

3 High Hang Snatches + 3 Hang Snatches + 3 Squat Snatches

*Add more weight for 2nd round through

Snatch Complex

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  Halting Snatch Deadlift to mid thigh

+ 1 Hang High Pull

+ 1 Hang Power Snatch 

+ 1 Overhead Squat

Skills Accessories

BTN Snatch Push Press + Pause Overhead Squat 

EMOM for 7 Mins

3 BTN Snatch Push Press + 1 Pause Overhead Squat @ 70% of 1 Rep Max Snatch

3 BTN Snatch Push Press + 1 Pause Overhead Squat @ 75%

2 BTN Snatch Push Press + 1 Pause Overhead Squat @ 80%

2 BTN Snatch Push Press + 1 Pause Overhead Squat @ 85%

1 BTN Snatch Push Press + 1 Pause Overhead Squat @ 90% 

1 BTN Snatch Push Press + 1 Pause Overhead Squat @ 90%

1 BTN Snatch Push Press + 1 Pause Overhead Squat @ 90%

*Pause: 2 Sec Pause in bottom of squat position

Conditioning

For Time: 2-2-2-3 

50 Double-Unders/75 Single-Unders

7 Power Snatches 

Max Front Squats in Time Left or till accumulate 50 reps

-1 Min Rest-

Check out Workout layout in Notes Section

Rx+: 135/85

Rx:115/75

Intermediate: 95/65

Scaled: 75/55