A. GENERAL (6:00)
EMOM 6
1- 30 sec Jumping Jacks
2- 30 sec Inchworms
3- 30 sec Mountain Climbers

In the 30 second windows of not working, warm up wrists with wrist rotations & warm up shoulders with arm circles & do some standing lat stretches

B. MOBILITY/ACTIVATION (2:00)
Quadruped Thoracic rotation
10/10

C1. SPECIFIC (10:00)
Snatch
5 Snatch Deadlifts
5 Muscle Snatch
5 Power Snatch
Ramp up
---
Devil's Press (with workout weight)
3 Devils press, right arm
3 Devils press, Left arm
3 Devil's Press, both DBs

C1. SPECIFIC CNT’D
HSPU
5 Pike Push ups / Z Press, single DB
5 PIke Push ups, Feet on box / Z PRess, both DBs
5 HSPU / Modification

C2. SPECIFIC
Using the equipment from Part A to go over the POP of the DB Plank Rows)

2 Rounds for Reps

2 minutes Max rep
Power Snatch @ 70%

-rest 1 minute-

2 minutes Max rep
Devil Press @ 50/35 lbs x 2

-Rest 1 minute-

2 minutes Max rep
Handstand Push-ups

-Rest 1 minute-

Score: Reps & Load on Snatch
TC: 18 min
KG:22.5/15, Beg 11/7.5, 15/10

Scaling Options
Beginner
Power Snatch, Light
Burpees
DB Press @ 25/15 lbs

Intermediate
Power Snatch @ 70%
Devils Press @ 35/20 lbs
Pike HSPU, Feet on box

4 sets
10 DB Plank Rows
15 V-ups

Rest 1-2:00

TC: 10 minutes
Score: Checkmark

Scaling Options
Beginner
10 DB Plank Rows / Shoulder taps
10 Sit-ups

Intermediate
As Written, scale V-ups to knee tucks as needed

4 sets
15 Band Bent over pulldowns
15 Banded Face Pulls

Goal: Upper body accessory