A. GENERAL (4:00)
2 rounds
20 Jumping Jacks + 5 Split Stance Shoulder Press, Light Plate
10-20 Mountain Climbers

B. MOBILITY / ACTIVATION (2:00)
Thread the Kneedle
6 Reps / Side

C.1 SPECIFIC (10:00)
Split Jerk Progression
- 5 Split Position Press
- 2 x 5 Tall Split Jerk, Bar high, Bar Front Rack
- 5 Pause Split Jerk, Pause in dip & Extension
- 5 Split Jerks
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Ramp up to starting weight

C2. SPECIFIC (5:00)
Push ups
- 3 Push ups in each hand position:
- Wide stance
- Diamond
- Normal
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Dumbbell Snatch
- 4/4 Dumbbell Deadlift, Dumbbell between the legs
- 4/4 Dumbbell Hang Snatch High pull
- 6 Alternating Dumbbell Snatch

3 Rounds for Time
30 Dumbbell Snatch @ 50/35 lbs
30 Push ups

RX+ 15 Handstand Push ups

Score: Time
Time Cap: 11:00
Kilograms: 22.5/15, Beg: 11/7 Int: 15/9

Scaling Options
Beginner
20 Dumbbell Snatch @ 25/15 lbs
20 Assisted Push ups

Intermediate L1
30 Dumbbell Snatch @ 35/20 lbs
30 Push ups, On Knees or Hands Elevated

Intermediate L2
30 Dumbbell Snatch @ 35/20 lbs
15-20 Push ups

Fitness
9 rounds for time
10 Dumbbell Snatch @ Moderate
5 Push Ups / Assisted Push ups

Dumbbell Bent Over Row
3 x 12-15/Arm

Goal: Antagonist Accessory, Upper Back Pull