DYNAMIC WARM-UP
4 sets:
:20 bar-facing burpees
– Rest :10
:20 snatch-grip bent-over rows
– Rest :10

POWER SNATCH PROGRESSION
Snatch deadlift + shrug Setup
Snatch drops Jump feet from hip to shoulder width as athlete drops under the bar.
Hang power snatch Extend the hips before the arm pull.
Power snatch Extend the hips before the arm pull.

EMOM 8:
1 power snatch
1 snatch push presses
2 Sots presses

BARBELL CYCLING AND LOADING
3 sets:
2-3 power snatches

RX

2 rounds for time:
10 snatches (125/175 lb)
12 bar-facing burpees
Then,
2 rounds for time:
10 snatches (75/115 lb)
12 bar-facing burpees

INTERMEDIATE

2 rounds for time:
10 snatches (105/155 lb)
12 bar-facing burpees
Then,
2 rounds for time:
10 snatches (65/95 lb)
12 bar-facing burpees

BEGINNER

2 rounds for time:
10 snatches (65/95 lb)
12 bar-facing burpees
Then,
2 rounds for time:
10 snatches (45/65 lb)
12 bar-facing burpees

Accumulate:
30 reach, roll, and lift