A. GENERAL (6:00)
Amrap 6 minutes
6 Plate Devil's Press
6 Plate overhead reverse lunges
6 Russian Twists with plate (or unweighted)

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

C. SPECIFIC (8:00)
Snatch Drills (Focus on finishing the extension)
- 2 x 3 Snatch High pull
- 2 x 5 Dip Power Snatch
- 5 Power snatch
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Ramp up to 75%

C2. Specific (6:00)
Deadlift
5 reps @ light
5 Reps @ moderate
5 Reps @ workout weight
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Wall balls
5 "singles", catch the ball and waiting for coach's call next rep
5 Wall Balls

5 rounds for time
20 Wall Balls @ 20/14 lbs
10 Deadlift @ 225/155 lbs

Score: Time
TC: 13 minutes
KG: 9/6, 100/70
(Beg: 5/4, 50/35
Int: 8/5, 84/57)

Scaling Options
Beginner
15 Wall Balls @ 12/10 lbs
8 Deadlift @ 115/75 lbs

Intermediate
20 Wall Balls @ 16/12 lbs
10 Deadlift @ 185/125 lbs

Behind the Neck, snatch grip push press
5 x 3 @ 50-65%

Goal: Snatch Accessory