A. GENERAL (6:00)
EMOM 6
1: 0:40 Samson Stretch Lunges
2:0:40 Box Step-ups
3: 0:40 10 PVC Pass-throughs + Max PVC Overhead Squats

B. MOBILITY/ACTIVATION (2:00)
Trap Smash with Bar
2:00 (1:00/side or so)

C1. SPECIFIC (12:00)
Snatch
- 5 Snatch Deadlifts
- 5 Muscle Snatches
- 5 Snatch Balance
- 5 Hang Power Snatch
- 5 Power Snatches
- Ramp up to Snatch Second Weight in sets of 2
---
Box Jump Overs, Step Down
- 3 x 5 Hops + 1 Box Jump
- 5 Box Jumps + Step down
- 4 Box Jump Overs + Step Down

C2. SPECIFIC (5:00)
Walking Lunges
- Ramp up to find workout weight

For Time:
21-15-9
Snatch

- After each set of snatches, perform:
20 Box Jump Overs, Step Down @ 24/20”

Snatch Weights: 95/65lb, 115/75lb, 135/95lb

Score: Time
Time Cap: 10:00
Kilograms:,
- RX: 43/30, 52/35, 60/43
- Beg: 20/15, 25/20, 30/25
- Int: 35/25, 43/30, 52/35
- Fit: 20/11

Scaling Options
Beginner
15-12-9
Snatch Weight: 45/35, 55/45, 65/55
16 Step up Overs

Intermediate
Snatch Weight: 75/55, 95/65, 115/75lbs
20 Box Jump Overs, Step Down

Fitness
3 Rounds for time
20 Dumbell Snatch @ 45/25 lbs
20 Box Jump Overs, Step Down

5 Sets
50' Dumbbell Farmer's Carry Walking Lunges.

As heavy as possible, Across

Rest 1:00-1:30 Between Sets

Score: Weight on Dumbbells (Total)
Time Cap: 15:00
Kilograms: N/A

Scaling Options
Beginner
As written, use moderate load

Intermediate
As Written

Wide Stance Good Morning
3 x 20 @ light

Goal: Post Chain Accessory

You use a barbell in the low bar back rack position, a plate, sandbag or d ball in a bear hug position or a band.