A. GENERAL (6:00)
Amrap 6 minutes
10 In and out Squats
5-10 Squat Thrusts
10 Plate ground to overhead
10 OH Reverse lunges

B. MOBILITY / ACTIVATION (2:00)
Trap Smash
60 sec / side

C1. SPECIFIC (10:00)
Snatch Drills, focus on squat receiving position
- 5-7 Snatch grip behind the neck push press
- 5-7 Heaving Snatch balance
-5 Tall Squat Snatch
- 3 Squat Snatch, Tempo first pull
---
Ramp up

C2. SPECIFIC (5:00)
KBS
3-5 KB Single Swings
3-5 Russian Swings
3-5 Regular Swings
—
Wall balls
3-5 Wall balls

Amrap 8 minutes
2-4-6-8-10, etc
KBS @ 53/35 lbs
Wall balls @ 20/14 lbs

Score: Rounds & reps
TC: 8 minutes
KG: 24/16 + 9/6
(Beg 12/9 + 5/4, Int 20/12 +7/5)

Scaling Options
Beginner
KBS @ 26/18
Wall balls @ 10/8 lbs

Intermediate
KBS @ 44/26
Wall balls @ 16/12 lbs

Sotts Press, light
3 x 8

Goal: Snatch accessory
To scale this you can sit on a low box, ideally below parallel and slightly leaned over to mimic the position and tension of the bottom of the squat.