A. GENERAL (4:00)Amrap 4 minutes10 Walking lunges with overhead lateral flexion10 Plank + Ankle Tap5 PVC / Empty bar OHS
B. MOBILITY / ACTIVATION (2:00)Lat Stretch on Barbell45 sec / side
C1. SPECIFIC (8:00)Snatch Drills, focus on leg drive5 Tall high pull5 Dip high pull5 Low hang high pull---3 Low Hang Power Snatch + Overhead Squat3 Low Hang squat snatch—Full complex2 Snatch high pull1 Squat Snatch- Ramp up
C2. SPECIFIC (5:00)Deadlifts2-3 x 3-5 reps, ramp up if needed--Weighted Push ups3-5 Push ups / knees unweighted3-5 Push ups weighted or modification
E2MOM x 5Snatch high pull + Squat Snatch2+1 @ 70%
Score: WeightTC: 10 minutesKG: N/A
Scaling OptionsBeginner5 x 2 Snatch first pulls + Squat Snatch
IntermediateAs written
2-4-6-8-10-8-6-4-2Deadlifts 275/185 lbs4-8-12-16-20-16-12-8-4Push ups
RX+ Handstand Push ups
TC: 10 minScore: TimeKG: 100/70, Beg: 43/30, 84/60)
Scaling OptionsBeginner 2-4-6-8-10-8-6-4-2Deadlifts @ @ 115/75 lbs (moderate)Hand Elevated Push ups
Intermediate2-4-6-8-10-8-6-4-2Deadlifts @ 185/135Push ups
Snatch Balance4 x 4 @ 65-75%
Goal: Weightlifting Accessory