A. GENERAL (4:00)EMOM 4odd- 45 second machineeven- 5 Burpees + 5-10 Empty bar shoulder press
B. MOBILITY / ACTIVATION (2:00)PNF Thoracic extension stretch on wall or bar in rig (3x 5 seconds press down + stretch)5 Shoulder presses, light
C. SPECIFIC (15:00)Start ramp up to 3 rep max with 15 minute working clock
C2. SPECIFIC (6:00)Snatch5 Hang to power position5 Hang Muscle snatch5 Hang Power Snatch--- Ramp up Snatch in 2-3 sets5 Hang Snatch @ Workout weight
Score: WeightTC: 15 minutesKG: N/A
Scaling OptionsBeginner6 x 3, accross
IntermediateAs written
Amrap 10 minutes5 Hang Power Snatch @ 135/95 lbs15 Cal Row / Bike / Ski
Score: Rounds & RepsTC: 10 minutesKG: 60/43
Scaling OptionsBeginner5 Hang Power Snatch @ 45/35 lbs10 Cal Row / Bike
Intermediate5 Hang Power Snatch @ 115/75 lbs15 Cal Row / Bike / Ski
Amrap 6 minutes30 Hollow body rocks25/25’ Suitcase Carry with heavy KB
Core Endurance