A. GENERAL (5:00)
Shuttle Run 2:00
- Normal shuttle
- Side Shuffle
- A Skip
Then
2 rounds
10/side Lying Clam Raises
10 Band Pass throughs

B. MOBILITY/ACTIVATION (3:00)
2 sets
10 Bent Over Band Lat Pull down
10 Band Face Pulls

C1. SPECIFIC (8:00)
Snatch Progression
- 2 x 3 Behind the Neck Snatch Push Press
- 5 Overhead Squats
- 5-7 Tall Snatch, Move from Power to Squat
- 5-7 Hang Snatch, Move from Power to Squat
- 5-7 Snatch, Move from Power to Squat
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Ramp up to First bar

C2. SPECIFIC (5:00)
Front Squat
- Take bar to Rack and Start ramp up for Front Squats

Open workout 13.1
As many reps as possible in 17:00
40 Burpees
30 Snatches, 75/45 lbs
30 Burpees
30 Snatches, 135/85 lbs
20 Burpees
30 Snatch, 165/105 lbs
10 Burpees
Snatch, as many reps as possible, 210/120lbs

Score: Reps
Time Cap: 17:00
Kilograms: 35/20, 60/38, 75/48, 95/54
Beg: 20/15, 30/20, 35/25, 38/30
Int: 20/15, 38/25, 48/35, 54/45

Scaling Options
Beginner
30 Burpees
Snatch, 20 reps, 45/35 lbs
20 Burpees
Snatch, 20 reps, 65/45 lbs
20 Burpees
Snatch, 20 reps, 75/55 lbs
10 Burpees
Snatch, As many reps as possible, 85/65 lbs

Intermediate (Masters)
40 Burpees
30 Snatches, 45/35 lbs
30 Burpees
30 Snatches, 85/55 lbs
20 Burpees
30 Snatch, 105/75 lbs
10 Burpees
Snatch, as many reps as possible, 120/100lbs

Fitness
As many Rounds & Reps as possible in 17:00
20 Burpees to Plate
20 Plate ground to Overhead
20 Plate Goblet Squats @ 25/15 lbs

Weighted Candlestick Toes Touches
3 sets of 0:45 on, 0:45 off

Goal: Core Accessory