A. GENERAL (6:00)
Amrap 6 minutes
6 Burpees / Down & Ups
6 Empty Bar Romanian deadlift
6 Beat Swings
6 Empty Bar / PVC OHS

B. MOBILITY / ACTIVATION (1:00)
Band Y pulls, quarter squat position
15 Fast reps

C1. SPECIFIC (10:00)
Snatch Drills, focus on keeping shoulders above the bar
- 6 Lift Offs
- 6 Snatch First pull (no pause)
- 6 Snatch Segmented High pull
(pause above the knees)
- 6 Power Snatch, Tempo first pull
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Ramp up to 75%

C2. Specific (5:00)
Deadlift & Front Squats
Ramp up deadlifts & front squats in 2-3 sets of 3
3 Deadlifts
3 Front Squats
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Pull ups
5 Beat Swings
5 Kip Swings
2 x 3 Kipping Pull ups or modification

5 sets of 1:30 on, 1 min off
15 Deadlifts @ 185/135 lbs
12 Pull ups
Max rep Front Squats @ 185/135

RX+ Chest to Bar Pull ups

Score: Reps on Squats
TC: 12:30 minutes
KG: 84/60 (43/30, 70/50)

Scaling Options
Beginner
10 Deadlifts @ 95/65 lbs
12 Ring rows
Max rep Front Squats @ 95/65 lbs

Intermediate
15 Deadlifts @ 155/105 lbs
12 Pull ups
Max rep Front Squats @ 155/105

Bulgarian Split Squats
3 x 8/8, Heavy

Goal: Lower Body accessory