A. GENERAL (2:00)
2 sets
100' Shuttle run (25/25 x 2)
25' PVC overhead Walking Lunges + Flexion
5 Jump Squats, as high as possible

B. MOBILITY / ACTIVATION (3:00)
2 sets
8 Scap pull ups
4/4 Hip to Lat Stretch on rig

C. SPECIFIC (8:00)
Hang Snatch Drills, focus on pulling the bar towards the hips
- 5 Hang Snatch Scoops
- 5 Hang into Vertical jump
- 2 x 3 Hang Snatch
–
Begin Ramp up

C2. SPECIFIC (10:00)
Prepare Barbell for Snatch
—
Pull ups
7 Beat Swings
4-7 Kip Swings
4-7 Half Pull ups (Practicing kipping return)
4-7 Pull ups / Ring Rows
—
Box Jumps
6 Box jump overs + Step down

3 rounds, each for time
5 Power Snatch @ 85%
15 Pull ups
20 Box Jump overs @ 24/20", Step down
-Rest 1:00 b/w-

RX+ Chest to Bar

Score: Each round for time
TC: 10:00
KG: N/A

Scaling Options
Beginner
5 Power Snatch
10 Ring Rows
15 Plate hop overs

Intermediate L1
5 Power Snatch @ 75%
10 Band Assisted Pull ups
20 Box Jump overs @ 24/20", Step down

Intermediate L2
5 Power Snatch @ 85%
7-10 Pull ups
20 Box Jump overs @ 24/20", Step down

3 sets
20 DB Renegade Rows

Goal: Upper Body Post chain accessory