A. GENERAL (5:00)
Amrap 5
5 Single DB Snatch (holding two ends of the DB)
10 Alternating side lunges (weighted in second round and on)
5 Jump squats

B. MOBILITY / ACTIVATION (2:00)
Tricep stretch with barbell

C1. SPECIFIC (8:00)
Clean drills: Focus on bar elevation
- 3-6 Dip Clean high pull
- 3-6 Clean scoops (3) into clean high pull
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- 2 x 3-6 Hang power clean
- 3-6 Power clean
—
Ramp up to 75%

C2. SPECIFIC
DB Hang Snatch
6 Double DB Quarter Romanian deadlift
6 Double DB Russian Swings (hang)
6 double DB Hang Snatch
—-
6 DB Squats
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Practice Round
2 rounds
3 Double DB Hang Snatch
3 DB Squats

5 rounds for time
15 DB Hang Snatch @ 50/35 lbs x 2
15 DB Squats @ 50/35 lbs x 2

Score: Time
TC: 15 minutes
KG: 22.5/15, 32/24

Scaling Options
Beginner
10 DB Hang Snatch @ 25/15 lbs x 2
10 DB Squats @ 25/15 lbs x 2

Intermediate
15 DB Hang Snatch @ 35/20 lbs x 2
15 DB Squats @ 35/20 lbs x 2

3 sets
20 Starfish
10/10 Side plank Hip touches

Goal: Lateral core compression