A. GENERAL (6:00)
3-4 rounds
25' Walking lunges
5-10 Banded OHS
5 Jump Squats

B. MOBILITY/ACTIVATION (2:30)
PNF lat stretch on floor
5 rep/arm
- Contraction for 4-5 seconds
- stretching for 5-7 seconds

C1. SPECIFIC (10:00)
Snatch Drills, Focus on Triple extension
3-6 Tall Snatch
3-6 Dip Snatch
3-6 Hang Snatch
3-6 Low Hang Snatch
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3-6 Overhead Squats
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Complex Practice & Ramp up
2 Lift Off + 2 Squat Snatch

C2. SPECIFIC (6:00)
Pull ups
2 x 4-6 Beat Swings
2 x 3-5 Kip Swings
2-6 Kipping pull ups (Trials) or Ring rows
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Carry
Grab workout weights & equipment
Practice Carry & Go OVer points of performances

Snatch Complex

Lift off + Squat Snatch

2 x 2+2 @ 70%
3 x 2+1 @ 72%

Score: Weight
TC: 10 minutes

Scaling Options
Beginner
As written, across with technical load

Intermediate
As written

Amrap 13 minutes
3-6-9-12-15-18, etc
Pull ups
100' Carry

Score: Reps of Pull ups
TC: 13 minutes
KG: N/A

Scaling Options
Beginner
3-6-9-12-15-18, etc
Ring Rows
100' Carry

Intermediate
3-6-9-12-15-18, etc
Pull ups, Band assisted as needed
100' Carry

3 sets
10 Alt DB Bench/Floor Press, heavy

Goal: Antagonist Accessory