A. General
EMOM 4-6
odd- Machine 45 seconds
even- 2 Inchworm push ups + 5 burpees

B. Specific
2 sets
10 Bent over snatch grip band lat pull in*: https://youtu.be/ZFEVWOhZGd8?si=KHFIP41ciKd1GPam
10 Band Ys: https://youtu.be/BSwT0sZ7djE?si=pkkVdJcUt6PfrQeb

* In this video the athlete has a standard sized grip. You can perform these this way or use a much lighter band and go for snatch grip

Snatch Drills

5-7 Lift offs

5-7 Lift off to above the knees (first pull)

5-7 Segmented Snatch deadlift

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5-7 Tempo Snatches

5-7 Snatches

10 sets

1 Snatch

10 Bar facing burpees

12/10 Cal Machine

Rest 1 minute between rounds

Increase load on snatch every round, starting at 60%

Post Chain Accessory

Wide stance good mornings

5 x 7 @heavy