A. GENERAL (4:30)
- 45 sec Plate ground to overhead
- 45 sec Push-ups + Downward dog
- 45 Sec Plate overhead Reverse lunges
- 45 sec Plate Windmills (3-4/side)
- 45 sec Plate in and out Squats
- 45 sec Overhead plate curtsy lunges

B. MOBILITY / ACTIVATION (2:30)
Overhead Squat Hold
3-4 x 20 seconds, rest 20 seconds

C1. SPECIFIC (8:00)
Snatch Drills, Focus on first pull
- 4-5 Tempo Snatch first Pull
- 2 x 4-5 Tempo Power Snatch*
- 2 x 4-5 Tempo Squat Snatch*
- Ramp up
* Add weight to help with ramp up

C2. SPECIFIC (4:00)
Strip bar to empty or light weight
5 Snatch “Scoops”
5 Hang power Power Snatch, coach return of the bar
Ramp up to workout weight

63-45-27
Abmat Sit-ups
21-15-9
Hang Power Snatch @ 135/95

Score: Time
TC: 10 minutes
KG: 60/43, Beg: 25/20, Int: 50/35

Scaling Options
Beginner
42-30-18
Abmat Sit-ups
15-12-9
Hang Power Snatch @ 55/45 lbs

Intermediate
@ 115/75 lbs

4 sets:
16 Single Leg RDL switch
30 sec overhead kettlebell hold x 2
-Rest 1 minute b/w-

Goal: Stability Accessory
On single leg RDL switch, switch legs either half way in a set OR switch leg every set