A. GENERAL (5:00)
2 rounds
10 Burpees
10 Plank to downward dog
10 Alternating spiderman lunge stretch + rotation

B. MOBILITY / ACTIVATION (2:00)
Trap Smash with barbell
45-60 sec/side

Test & Re-test with overhead squat

C1. SPECIFIC (10:00)
Snatch Drills, focus on receiving position
- 3-6 Snatch grip behind the neck push press:
- 3-6 Heaving snatch balance:
- 3-6 Snatch Balance (power and/or squat)
---
2-6 Tempo Power Snatch
---
Ramp up to workout weight

C2. SPECIFIC
Reduce load on barbell to first workout weight
2 sets
5 Overhead Squats
5 Push ups

2 rounds
21 Overhead Squat @ 95/65 lbs
15 Push up
- Rest 1:00 -
2 rounds
15 Overhead Squat @ 135/95 lbs
21 Push ups

Score: Time, minus 1 minute
TC: 13 minutes
KG: 43/35, 60/43

Scaling Options
Beginner
15 Overhead Squat @ 65/45 lbs
10 Hand elevated Push up
-
10 Overhead Squat @ 65/45 lbs
10 Hand elevated Push ups

Intermediate L1
21 Overhead Squat @ 75/55 lbs
15 Push up, Band assisted
-
15 Overhead Squat @ 115/75 lbs
21 Push ups, Band Assisted

Intermediate L2
15 Overhead Squat @ 95/65 lbs
10 Push up
-
10 Overhead Squat @ 135/95 lbs
15 Push ups

Snatch pulls
4 x 2 @ 85%

Goal: Olympic weightlifting accessory