A. GENERAL (6:00)
EMOM 6 (Grab workout weight)
odd- In and out Squats
even- Alternate between:

Round 1 = 10-12 Russian Swings
Round 2 = 10-12 KBS
Round 3 = 6/6 KB Front rack squat

B. MOBILITY / ACTIVATION (1:00)
Barbell Trap Smash
45 sec / side

In this mobility piece, perform 2-3 overhead squats, then the trap smash, then a few more overhead squats.

C1. SPECIFIC (10:00)
Snatch Drills (focus on Pull under & Foot work)

5-7 reps of each drill (each drill starting power and moving into a squat)
- Snatch balance
- High hang Snatch
- Tempo Snatch
---
5 minutes to ramp up to starting weight
2-3 Sets

C2. SPECIFIC (3:00)
With workout weight
5/5 Front Rack KB squat (single KB)
5/5 Terror Squats with 1 DB & 1 KB
5/5 Overhead Reverse lunges (swap arms)

3 rounds for time

5/5 Terror Squats*
100' Single Arm Overhead Walking lunges @ 50/35 lbs x 1

* 53/35 lbs KB in Front Rack, 50/35 lbs DB in farmer’s carry

3 sets
12/12 RDL with reach, unweighted
6 Weighted Jump Squats